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VICTORIA WAITS

“Yoga brings you into the present moment.  The only place where life exists.”

  • Victoria Waits

Day 10 - Downward Facing Dog


DAY 10 Pose: Downward Facing Dog - Adho Mukha Svanasana


Alignment: Starting in a table top position, spread the fingers wide and allow the collar bones to lengthen. Tuck the toes under and on your next exhalation press the hands into the mat, press through the heels to lift the tail bone towards the ceiling. Pedal through the legs, sway the hips and become away of the weight of the body moving and being supported by the hands and feet. You may need to wiggle the feet back a little but take your time to find and even surface area and weight distributed in both and hands feet. Lengthen through the spine and extend the head, allowing the ears to align with upper arms, the head can move to work into the shoulders, the knees can have a soft bend if it feels to much on the hamstrings, think of this posture as a strong posture rather than hanging out or sinking through the chest. This is often a resting pose and you'll often see it as a piece of the transition between poses. The heels don't NEED to be on the mat, they will get there in time with practice and patience. Find the sense of suspension within the hips. 5 - 10 deep breaths.


Benefits: Strengthens the core, arms and legs. Lengthens waist, armpits and leg muscles. Brings a sense of calm to the mind, a pose to reconnect back to the breath and build stamina. \


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