Adho Mukha Svanasana

Execution technique From Balasana we take our hands forward – as far as possible from the body. We spread our fingers wide, press our palms tightly to the mat. With a breath, we raise the body, we direct the coccyx to the ceiling. Make sure that the back is not rounded. We direct the heels to the floor. We pull the lower ribs and the navel inward. Imagine how the back expands, the shoulder blades move away from each other, the shoulders turn outward. We feel a uniform stretch on the right and left sides. We remain in the Downward Facing Dog pose for 5-7 breath cycles.

Simplifications. If the back rounds when straightening the legs, bend the legs at the knees. It doesn’t matter if you can now lower your heels to the floor – the priority is a straight back and a feeling of lengthening along the entire spine.

Benefit. It evenly stretches the whole body, improves the functioning of the digestive system, increases the volume of the lungs.