Day 26 of the #wildlove30days yoga challenge!
As strong posture that builds strength within the upper body, its lengthens the arms, legs and side body and is also a happy and healthy inversion. This posture can be found as a pausing place to tune back into the breath and also the halfway point for many sequence classes.
Downward Facing Dog - Adho Mukha Svanasana
1. Starting in a table top position, wrists under the shoulders and knees under the hips. Spread the fingers wide and allow the collar bones to lengthen. Tuck the toes under and gently press the heels back.
2. Press the floor away and allowing the shoulders to remain open take an inhale! On your next exhalation press the hands into the mat, press through the heels to lift the tail bone towards the ceiling/sky.
3. Hugging the lower ribs in, draw the core in and find an even distribution of weight within the hands and the feet.
4. Pedal through the legs, sway the hips and become aware of the weight of the body moving. You may need to wiggle the feet forwards/backwards a little take your time to find and even surface area and weight distributed in both and hands feet.
5. Lengthen through the spine and extend the head, allowing the ears to align with upper arms, the head can move to work into the shoulders, the knees can have a soft bend if it feels to much on the hamstrings, think of this posture as a strong posture rather than hanging out or sinking through the chest.
6. The heels don't NEED to be on the mat, they will get there in time with practice and patience. Find the sense of suspension within the hips, lengthen through the back body and find your inner strength and harmony.
7. Stay here for 5 - 10 deep breaths.
Tips and adjustments:
When we move into downdog if the hamstrings are tight you can bend the knees, if the shoulders are tight bend the knees and press the belly and heart to the thighs. This posture is about supporting the length of the spine as it is 'suspended' in the air. Strong arms and legs with an equal weight in both.
+ Strengthens the core, arms and legs.
+ Lengthens waist, armpits and arms.
+ Stretches the backs of the legs, ankles, hamstrings.
+ Brings a sense of calm to the mind.
+ A grounding posture.
+ Builds strength and stamina.
+ Calms the mind.
✨ Take a photo of your posture and share it on Facebook/Instagram with the tag @wildlove_yoga #wildlove30days
✨Enjoy a chance to win a Wildlove Yoga gift box, tote bag or mindful meditation book.
Have fun and enjoy!
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