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| Downward-Facing Dog |
Position 9: Adho Mukha Svanasana—Downward-Facing Dog
Exhale as you curl your toes under and lift your buttocks up into the air so that your body forms an inverted V in relation to the floor. Allow your feet to rotate back completely so that your toes are flexed and you are supported on the balls of your toes. Allow your head to hang between your elbows, your gaze directed up and back toward your navel. Draw your sit-bones up into the air. Lift your shoulders out and away from the ears. Continue to broaden your shoulders and upper back. Keep your legs as straight as possible. Your feet should be hipwidth distance (4 to 6 inches) apart, your heels pressing toward the floor. If possible, keep your feet, heels included, flat on the floor. If this is challenging for you, it’s alright to let your heels lift up off the floor while the balls of your feet stay firmly planted on the ground. If the pose is still challenging you, bend your knees as much as necessary. Hold this position for five deep breaths. This position is known as adho mukha svanasana, or “Downward- Facing Dog.” You are giving a wonderful stretch and massage to your entire body—back, arms, shoulders, pelvis, and legs. In fact, some yogis maintain that this pose alone benefits virtually every part of your body. Take several full, deep, relaxed breaths in Downward-Facing Dog.
