Downward Facing Dog (Adho Mukha Svanasana) Yoga Positions for Beginners

Start on
your hands and knees on the mat, with your toes tucked under. Spread
your palms wide, about shoulder width apart and slightly in front of
your shoulders. With a exhale, lift your knees off the floor and think
about moving your hips up and back while you straighten your arms and
legs and push your heels into the ground. Push out of the ground evenly
with both hands and feet, firming up your arms and legs without locking
your knees.
Keep your head between your shoulder blades, without letting
it hang and straining the neck.
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