Downward Facing Dog
Adho Mukha Svanasana
A rejuvenating inversion that forms an inverted V-shape, this pose energizes the entire body while stretching and strengthening major muscle groups, promoting vitality and relieving tension.
Begin on hands and knees in a tabletop position, aligning wrists under shoulders
Tuck toes under, press into palms, and lift hips toward the ceiling
Straighten legs as much as comfortable, forming an inverted V-shape
Spread fingers wide and press evenly through hands to lengthen the spine
Relax head between arms, keeping neck neutral
Breathe deeply, engaging core and holding the pose
Strengthens arms, shoulders, and leg muscles
Stretches hamstrings, calves, and back
Boosts circulation and energizes the body
Alleviates stress and mild depression
Supports healthy digestion
Avoid if you have wrist, shoulder, or neck injuries
Use caution with high blood pressure or headaches
Pregnant women should modify with a wider stance or props
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