31 Days of Yoga – Downward Facing Dog (Adho Mukha Svanasana)

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Welcome to day 11 and Downward Dog! This is always a favorite pose. Since it places the heart above the head it helps blood flow and circulation. This exercise is a really good stretch and it calms the mind.

To perform: Keep your legs straight and place both hands forward, leaning towards the ground. Slowly exhale and lift your buttocks toward the ceiling. Keep your arms and legs straight (is possible). Keep your head straight down. Your body should be in an inverted ā€œVā€ shape. Your ears should touch the inner part of your arms. Raise your hips as high as possible. While breathing slowly, stay in this position for 30 seconds. Bend your knees and return to an upright position.

Downward-Facing Dog Benefits:

  • Builds upper body strength
  • Opens the chest
  • Stretches the back
  • Improves eyes, hearing, memory, & concentration
  • Stimulates brain & nervous system


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