Sanskrit Name:
Adho Mukha Svanasana
Description:
A foundational pose that builds strength and flexibility while creating space in the spine. Often used as a transition or resting pose, it energizes the body and calms the mind.
Alignment Cues:
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Feet:
- Hip-width apart and parallel
- Heels reach toward the mat (not necessary to touch)
-
Legs:
- Engage quads to lift kneecaps
- Straight but not locked knees; slight bend is fine
-
Hips:
- Lift high and back to create an inverted “V” shape
-
Arms and Hands:
- Shoulder-width apart, fingers spread wide
- Press through palms and knuckles evenly
- Outer upper arms externally rotate; inner elbows face slightly forward
-
Spine and Torso:
- Lengthen spine by pressing hips up and back
- Draw the navel gently in toward the spine
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Head and Neck:
- Neck is long and relaxed
- Gaze toward the navel or between the feet
-
Breath:
- Even, steady breathing to maintain calm and focus