DAY 19. (read to the end for your challenge today)
ADMO MUKHA SVANASANA (down-facing dog)
The aptly named down-facing dog posture really does resemble a dog stretching. It is an energizing and refreshing pose that develops great strength and freedom of movement in your upper body. If you are a beginner; you may at first find the posture tough on the wrists. Take as many rests as you need, but try to persevere – the results can be dramatic.
1. Begin on all fours with your hands shoulder-width apart on the floor, fingers spread with the middle fingers pointing forward. Tuck your toes underneath you and lift your hips high in the air. Your feet should be hip-width apart, your knees bent and your heels off the ground. Pull your shoulder blades back toward your waist. Keep your armpits open. Take a few breaths.
2. Pull your lower abdominals up towards your spine. Tilt your tailbone to the ceiling and press your pubic bone back towards your legs. Press firmly down through your hands and, on an out-breath, pull up your thigh muscles and straighten your legs – don’t let your lower back curve. Stretch your heels down to the floor, relax your neck, and look at the tip of your nose. Take at least five breaths.
Here is a video with additional tips on how to achieve a wonderful down-facing dog: https://www.youtube.com/watch?v=1CspsyVQ3PY
Day 19 challenge:
This posture feels so good, but it’s definitely a posture that looks easier than it is. We still have to keep our knees bent slightly when we do it. It’s a work in progress. One breath at a time! Where do you feel the stretch? How comfortable are you in this pose? Share with us in the comment box below.
All participants’ names will be entered in our 30 days of yoga with hipS-sister draw Oct. 1st.