Adho Mukha Svanasana
(Downward-Facing Dog Pose)
» This pose puts you in a position that looks like a dog stretching. Practice of this pose relieves fatigue, reinvigorates body and mind, and helps to regulate high blood pressure.
1. Lie face down on a level surface.
2. Move your feet hip-width apart and tuck your toes under, rising onto the balls of your feet.
3. Place your palms flat on the floor next to your armpits. Stretch your fingers straight forward.
4. Exhale and press the palms and lift your buttocks high into the air. Straighten your arms and legs and lift your heels, stretching from the heels to buttock bones.
MANOA YOGA CENTER
Ray Madigan, co-director of Manoa Yoga Center, rests his head on a support in Downward Facing Dog Pose.
5. Keeping your arms and legs straight, stretch your chest and head through your arms toward your feet. Let the head rest on the floor or other support, like a book.
6. Keeping your legs straight, stretch your heels toward the floor, pointing your toes forward.
7. Stretch the spine up, breathing quietly through your nose while keeping your face and eyes relaxed.
and Shelley Choy
are certified Iyengar Yoga teachers and co-direct the Manoa Yoga Center at Manoa Marketplace. Visit www.manoayoga.com
or call 382-3910. Manoa Yoga Center, the authors and the Star-Bulletin take no responsibility for any injury arising from the practice of these yoga postures. Readers should seek a doctor's approval before commencing this yoga practice.