Adho Mukha Svanasana

Neerkijkende Hond Houding | Downward Facing Dog Pose

From hands & knees place the hands 1 hand width in front of the shoulders and tighten the bandhas. | Feet hip width apart and hands shoulder width apart.
Spread the fingers and curl the toes under.
Push into your feet and the palm of your hands to bring the hips up and back.
Sitting bones move slightly towards the back of the knees to create length in the lower back.
Straighten the knees.
Shoulders away from ears, head in line with arms.
Armpits “closed” to make space between the shoulder blades.
Create length in the back and bring the heels towards the back of the mat.
Push into the fingertips and the balls of the hands to spare the wrists and activate the muscles in the forearms.
Pull the kneecaps up to activate the thighs.
Gaze towards the feet or knees.

Inhale: Make length between your hands and your shoulders, between your shoulders and your sitting bones, and between your sitting bones and your heels.
Breathe out: relax, come deeper.

- Or -