Your Weekly Pose Spotlight

Downward Dog (Adho Mukha Svanasana)

Downward facing dog is a full body foundational yoga pose. It stretches the spine, strengthens the shoulders, arms and core, and calms the mind. It is part inversion, part arm balance, and part restorative, and totally transformative.

✨ Benefits:

• Lengthens the spine and releases back tension

• Strengthens shoulders, arms, and core

• Opens tight hamstrings and calves

• Boosts circulation and energy

• Helps calm the nervous system

✨ How to Practice:

• From all 4's position table top with wrists under shoulders, and knees under hips

• Fingers spread wide and pointing to the front, toes tucked under

• On a exhale, with bent knees lift the knees and bring the hips high up to the sky

• Push the tops of the thighs back and stretch the legs, bringing heels closer to the ground

• Firm the outer arms, pressing fingers actively into the mat

• Draw the shoulder blades down the back, and engage the core by pulling the navel towards the spine

• Head is between the arms, ears inline with the biceps

• Chest melts towards the earth

✨ Contraindications:

• Wrist, shoulder or back injury

• High blood pressure

• Eye conditions eg glaucoma

• Last trimester of pregnancy

Now roll out your mat to see what unfolds today!

Feel nourished, live aligned.

Marie