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Let's begin by coming to hands and knees in Table Top Position with the hands below the
shoulders and knees directly below the hips. Walk the hands one palms distance forward
and spread the fingers wide. Align the wrists parallel to the front of your mat. Press the
thumb and index finger into the mat to create a slight lift in the wrists.
Exhale as you tuck the toes under, lift the hips up and press your weight back, knees
slightly bent. Press through the palms as you elongate through
the spine from crown to tailbone. Begin to straighten the legs extending the
heels towards the ground. It's okay if the heels don't actually come to the ground. They
may eventually reach the ground as flexibility increases, or due to your particular anatomy,
they may never fully come to the ground, and that's perfectly fine.
Also depending on your anatomy, you may need to adjust the hands slightly forward or back
to find a Downward Facing Dog that's most comfortable to you.
Another way to come into Downward Facing Dog is through Child's Pose. Beginning with the
hips pressed back over the heels and the arms extended forward, once again spread the fingers
wide, press through the palms, tuck the toes, and press the hips up and back.
You can wake up the legs and get a nice stretch through the hamstrings by doing what's known
as "Walking the Dog." Exhale as you bend the left knee and root
down through the right heel. Slowly alternate between heels, straightening the left leg
and pressing the right heel down. Remember to follow your breath through the
movements, keeping the pelvis level and hips pressed back.
Begin to slow the movement, pressing both heels towards the ground.
Hug the shoulder blades onto the back as you press down through the palms. Externally rotate
your arms by hugging your biceps toward your ears.
Internally rotate the thighs by imagining you are squeezing a block between the upper
thighs. Feel the heat and strength building in your core.
And always remember to relax, breathe, and enjoy your practice.