Downward-Facing Dog Pose

(Adho Mukha Svanasana)

Downward Dog is one of yoga’s most widely recognized poses. One in which you’ll likely practice countless times throughout your yoga lifetime. Because this pose is equal parts strengthening and stretching, practicing Downward Dog can help to build better balance and flexibility throughout your whole body.

Start by placing both hands on the mat in front of you, palms down; your hands should be slightly in front of your shoulders. Place your knees on the ground directly under your hips. Exhale as you lift your knees off the ground and lift your hips toward the ceiling. Push the top of your thighs back and stretch your heels down toward the floor.

The power of the pose comes from your pelvis, hips, and torso, rather than your arms and legs: Enter the pose by lifting your hips, not pushing through the arms. Straighten your knees without locking them. Firm your shoulder blades against your back, then widen them and draw them toward your tailbone. Keep your head down between your upper arms and in line with them, so that your body forms an inverted V-shape. Lengthen from your wrists to your hips on your inhales, and deepen your roots from your hips to your heels with each exhale.

Hold for 5 breaths.