Pose of the Week

Adhomukha Svanasana

(downward-facing dog)

Start in Samasthiti with the legs together, spine straight, arms on the side and head relaxed.

On inhale, bring hands by the front and place above the head. Exhale, bend forward from the hips while keeping the spine straight. Place palms on either side of the feet, creating one line with the toes. Bend the knees if necessary.

Inhale, bring one leg back into a lunge. Exhale, bring the other leg back and push the hips up towards the ceiling, creating an inverted V-posture. Keep arms and legs straight. Shoulders are wide and relaxed. No pressure on the wrists by grounding the fingers and palms into the mat. Slowly bring the heels to the floor. The head hangs naturally and look between your feet. 

Stay here for a couple of breaths, breathing in and out slowly through the nostrils. Create an energy flow within the body.

On the next inhale, bring one foot between hands coming into a lunge. On exhale, bring the other foot forward, coming into a forward bend. 

Inhale, bring the arms up to ears, come to standing letting the arms lead the back up. Exhale, slowly bring the arms to the side of the body.