Downward Dog
Adho Mukha Svanasana
A favourite all-rounder that wakes up the whole body. Bend your knees as much as you like, there is no need to reach the heels down.
4 gentle steps · about a minute
Start on hands and knees
Come to a tabletop position with your hands under your shoulders and your knees under your hips.
Settle here for a breath.
Tuck your toes
Tuck your toes under and spread your fingers wide, pressing firmly into your hands.
Steady hands, steady breath.
Lift your hips up and back
Lift your hips up and back into an upside-down V. Keep your knees bent and let your spine lengthen.
Lengthen on each breath out.
Settle and breathe
Let your head relax between your arms and your heels reach gently toward the floor. Rest in Child’s Pose any time you need to.
Long, easy breaths.
Lovely and long.
That is Downward Dog. Notice the stretch through your whole back body. Here is Michelle in the full pose.
Good for: Stretches the back, hamstrings and calves while strengthening the arms and shoulders.