Downward Facing Dog Pose

Downward Facing Dog Pose
Adho Mukha Svanasana

Here are instruction how to make this asana:

Lay down on the floor face down on the mat, spread your arms in front of you.
Put your fist on the floor, and pick up your body up from the floor.

In this exercise pay attentions on next steps:
Hands and shoulders mast be away from the head.
Fingers in that pose mast be long spread and stabilize on the floor for make good balance.
Feet mast be in same width as hips. Toes mast be a bit inward.
In that pose elbows and knees mast be strait.
You mast fill your hand how they are pushing the floor, also your feet mast lie on the floor,
and your pelvis mast be lifted of the floor up to the sky.
You can also in this pose put your toes on the floor, and
swing left and right just to file the balance, and your muscles.

You can practice this pose with previous pose Upward Facing Dog pose which I wrote in my previous post.
And those two pose is main pose and very important doing the Vinjasa yoga.

Don`t forget on breath properly true the nose, also
its important in exercise to pay attention only for breathing,
and do not thinking on anything else…

Bonus: If you are third of doing exercise, you can step in baby pose,
and in that pose come down your breath and your heartbeat.

Your Sanny

Namaste