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The Perfect Downward Dog (Adho Mukha Svanasana or just Adho)

posted on Tuesday, 26th January 2010 | find under Fitness

As a yoga student and teacher, I notice that postures can be dramatically improved with subtle changes. Like life, your Yoga practice will continue to evolve and change each day.....

Today I wanted to share my 7 secrets to successful downward dog that will have your yoga practice rocking. This pose is one to keep working on. It is great for toning and strengthening your enire body and with time, it becomes easier to perfect...

secret 1. focus on keeping your neck long and the arms straight

secret 2. focus on pushing the energy in your hands down to the base of your fore finger and thumb and into the earth, grounding you

secret 3. rotate your biceps arms away from your body (this rotates the shoulders, opening your chest and heart)

secret 4. gaze to your knees (beginner) thighs (intermediate) and navel (advanced)

secret 5. push your heels down, while lifting your hips up high, lengthening through your entire back (sacrum to neck)

secret 6. soften your shoulders, relax your head and neck

secret 7. and remember to breathe using ujjayi breath, have fun and smile! :)

Katrina on The Perfect Downward Dog (Adho Mukha Svanasana or just Adho)
By Katrina - 28th September 2010
Hey Therese, Cool - especially focus on #3 - rotating the arms away from you can be challenging, but can totally shift your pose and transform your yoga practice. Great, especially if you've been doing yoga for a while...
Therese on The Perfect Downward Dog (Adho Mukha Svanasana or just Adho)
By Therese - 28th September 2010
I'll try this today on our weekly office yoga class! x
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