This week in our Asana break down we will explore Adho Mukha Svanasana (Downward Facing Dog!
Pronunciation: AH-doh MOO-kah shwan-Nahs-uh-nuh
Benefits: ~Stretches the claves, hamstrings, arms, and glutes.~Strengthens the arms, core, and glutes.
Downward dog is an Asana frequently used throughout a sequence. It is a great transitional pose, resting, stretching the body allowing it to warm up.
This Asana stimulates the digestive system, improves circulation, calms the nervous system, and can greatly benefit the respiratory system.

✓How to enter Adho Mukha Svanasana

1. Begin in table top

2. Spread the fingers wide pressing through the thumbs and forefingers.

3. Engage your core muscles

4. As you inhale, tuck your toes and begin to lift your knees. Keep knees slightly bent or fully straighten.

5. Lengthen the tailbone to the sky.

6. Bring your feet shoulder distance apart and engage your quadriceps.

7. Allow your biceps to frame the ears.

8. Press your heels into the ground or as close as they can come.

9. Draw the shoulders down your back and relax the neck.

10. Bring the gaze to your ankles.

11. Hold for several breaths before releasing to the ground.