Adho Mukha Svanasana

Adho Mukha Svanasana - Downward Facing Dog:

Walk the hands forward from a standing forward bend (Uttanasana), or push up and back into down dog from the floor.

Engage belly and draw the navel in on the inhale.

Exhale, lift the hips up and back.

Spread the fingertips and send the energy forward into the fingers and palms.

Draw shoulders away from the ears. Take the gaze down to the feet.

Bend the knees slightly if you need to.

Inhale, look between the hands and move the body forward taking the weight over the hands into plank pose, or walk the feet up towards the hands into Uttanasana, or lower down onto the knees and into table top pose, or ease the body back lowering toward the heels into Balasana (child pose).