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Down Dog Or Adho Mukha Svanasana

Down Dog or Adho Mukha Svanasana is one of my favourite poses in yoga and maybe one of the most recognisable.

It is grounding, opening, calming and strengthening, it gives another perspective upside down!

It can be elongating and rejuvenating for the spine, healing and strengthening for the wrists and shoulders but ONLY if practised correctly.

It is one of poses I continuously correct with my students as it takes a while to master body awareness in this position.

Below are the 3 most common mistakes to avoid that if uncorrected will lead to more stress on the body not ease.

1. Do not place heels on floor at expense of lengthened spine, heels off is fine as long as they are on stretch - the pelvic tilt forward is the most important aspect to ensure no back strain.

2. Flat hands is essential with spread fingers facing forward to take pressure off of the wrist. No gaps under the base of fingers.

3. Collapsing into the neck and shoulders is a no-no and creates compression. Broaden through the shoulders and relax the weight of the head for optimal positive effects on the neck and shoulders.


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