How to Do Downward Dog Pose in Yoga
- 1). Start on your hands and knees (also called Child's pose). Have your arms stretched out in front of you with your palms flat on the floor.
- 2). Curl your toes under and lift your tailbone (or butt) towards the sky. Press down through your palms.
- 3). Walk your feet into an appropriate position so that they are about a fist's distance apart or as wide apart as your hips. Walk your feet backwards until it feels as though you are forming a big V with your body. You do not need to touch the ground with your heels.
- 4). Spread out the fingers of your hands, as though making roots into the ground. Press through your palms and your knuckles. Arms should be shoulder width apart.
- 5). Roll your shoulders out, forming a flat back. Roll your elbows so that the inside of the elbow is facing forward.
- 6). Let your head follow the natural line of your spine or let your head hang. Look towards your feet.
- 7). Take three to five breaths through your nose.
- 8). Come out of the pose by walking your feet forward, or coming gently down on your knees.
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