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Featured Exercise: Downward-Facing Dog

“Adho Mukha Svanasana”

This is a Yoga Pose that we use often in our practice. It’s a great stretch for the hamstrings, calves, and forearms. It energizes the body, improves endurance, strengthens the arms and legs, aids in digestion, can help some forms of pelvic pain, and symptoms of menopause.

Come onto your hands and knees in a table top position on the floor. Your knees should be directly under your hips and hands should be under the shoulders. Spread out your fingers and tuck your toes under. As you exhale and lift your knees off the floor, bring your sit bones towards the ceiling and gently try to lengthen your heels to the floor. You do not need to straighten the knees all the way or touch your heels to the floor if you start to feel a stretch behind into the hamstrings and calves beforehand. In time your knees will straighten and your heels with touch the floor. Your arms should straighten and shoulder blades remain back and down so not to shrug your shoulders. Your head should be between your arms and do not let it just hang. Work into this pose for 1 minute and up to 3 minutes working with your breath. Remember this should be comfortable and you need to work with your own body. Muscles take time and patience to stretch and you should not force your body into anything that is not comfortable.

Precautions: Do not do this pose in late pregnancy, Carpal Tunnel Syndrome, High Blood Pressure, Headaches, acute or sensitized myofascial syndromes.

If you have any precautionary conditions or have discomfort with this exercise, please talk to the Rebalance team for modifications and instructions.


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