Sanskrit: Adho Mukha Svanasana
ahd-lo moo-khah SHVAHN-NAH-sah-nah
Benefits
Strengthens arms and legs Improves digestion;
brings fresh blood to brain
Brings energy
Standard Cues
Lie on your stomach. Bring your hands under your shoulders and spread your fingers wide.
Bring your feet as wide as your hips and curl your toes under.
Push into the floor and come onto your knees with an exhale, then slowly straighten your legs.
Release your heels toward the floor.
Reach your tailbone toward the sky behind you to lengthen your spine.
Bring your head in between your arms. Hold the pose and take slow, deep breaths.
Release your knees to the floor with an exhale and sit back on your heels.
Short Cues and options
Reach tailbone up and back
Draw shoulders away from ears
Align ears between arms
Bring feet hip width apart
Bring hands shoulder width apart
Precautionary Warnings
Avoid this pose if you have high blood pressure or carpal tunnel syndrome.