Downward Dog with Ula Kaniuch Edmonton Yoga for Runners

Downward Dog (Adhomukha Svanasana)
- Stretch one muscle group while strengthening the opposite
- Opportunity to stretch back of legs
- Reduces stiffness in shoulders
- Releases tension in lower back
- A mild inversion that supports reducing stress and calming the nervous system

Alignment:
- Set body up in V shape
- Feet hips distance apart
- Hands shoulder distance apart, firmly planted
- Feel all your fingers connect to the ground, including the thumb
- Bring body weight back allowing sit bones to go higher towards ceiling
- Work heels towards the ground
- Bend knees as needed allowing the chest to come closer to thighs, then straighten legs. Feel free to peddle the heels.
- Allow shoulder blades to come apart on the back, feeling the back broaden
- Move shoulders away from ears, letting the head drop, gaze towards navel
- Refrain from collapsing forward into your shoulders
- Focus on an elongated spine
- Breath