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Adho Mukha Svanasana
Downward-Facing Dog
Movement between study blocks Best used study break.
Photo: Joseph RENGER, CC BY-SA 3.0, via Wikimedia Commons Source and licence
Start with a stable base Set the feet or sitting bones firmly and lengthen the spine before folding.
Soften the joints Keep a small bend in the knees if the hamstrings or lower back feel tight.
Hinge from the hips Begin the forward movement from the hip creases rather than rounding forcefully through the lower back.
Move into the pose Prioritize a long spine over straight legs. Stop before strain, sharp pain, or breath restriction.
Support your hands Rest the hands on the floor, legs, blocks, or another stable support as appropriate.
Keep the neck easy Let the neck remain long and avoid pulling the head deeper into the pose.
Breathe and soften Breathe slowly and naturally With each exhale, allow only a natural, unforced release.
Come up gradually Engage the abdomen gently and return slowly to the starting position to avoid dizziness.
Avoid forcing range or holding the breath.
Use tabletop if uncomfortable.
Increase hold gradually or progress to the next listed variation only when the current version is controlled and pain-free.
Arranged for you
The library holds a practice in the same form for everyone. A routine is the result of choosing from it, in an order, for the time you have.