Downward Dog Pose

Instructions

1. 01

   Start with a stable base Set the feet or sitting bones firmly and lengthen the spine before folding.

2. 02

   Soften the joints Keep a small bend in the knees if the hamstrings or lower back feel tight.

3. 03

   Hinge from the hips Begin the forward movement from the hip creases rather than rounding forcefully through the lower back.

4. 04

   Move into the pose Press through hands and lengthen the spine. Stop before strain, sharp pain, or breath restriction.

5. 05

   Support your hands Rest the hands on the floor, legs, blocks, or another stable support as appropriate.

6. 06

   Keep the neck easy Let the neck remain long and avoid pulling the head deeper into the pose.

7. 07

   Breathe and soften Breathe slowly and naturally With each exhale, allow only a natural, unforced release.

8. 08

   Come up gradually Engage the abdomen gently and return slowly to the starting position to avoid dizziness.