Enter our new feature “Pose of the Month” to give you the What, Why, and How. If you want a visual demonstration, check out our free pose breakdown videos.
Our inaugural pose of the month: Adho Mukha Svanasana (Downward-Facing Dog):
Downward-Facing Dog is one of the primary foundational poses in yoga. Even if you’ve never stepped onto a yoga mat before, you’ve likely heard of Down Dog. Or, seen your dog perform it when he wakes up from a nap.
The Benefits: • Stretches the shoulders, back, hips, hamstrings, and calves. • Creates strength in the upper and lower body. • Creates a sense of calm because your head is below your heart—it is an inversion. • Energizes the body and reduces fatigue. • Boosts circulation and blood flow.
The Way: • Start on your hands and knees, with your knees directly beneath the hips and hands slightly in front of your shoulders. • Spread your fingers and root down into all your knuckles especially your thumb and index finger. • Exhale and tuck your toes under, pressing your tailbone toward the sky. Keep your knees slightly bent to start. • Firm your thighs, pressing your thighbones back, bringing more of your weight into the lower body. • Press your heels toward the ground; it is okay if they don't reach it today or ever! • Broaden your shoulder blades away from each other. • Maintain a long straight line from your tailbone to the crown of your head. • Breathe deeply and hold for up to 3 minutes.