Adho Mukha Svanasana
Strengthens the upper body, lengthens the hamstring and calf muscles, fosters introspection and calm
Start in Table Top. Place your palms shoulder-width apart, with your pointer fingers parallel. Ground evenly through all four corners of your palms. Externally rotate your upper-arm bones and internally rotate your forearms. On an exhalation, tuck your toes, lift your knees, and straighten your legs. Your feet should be sitting-bones-width apart. Lift your quadriceps and press your thighbones away from your chest and arms. Reach your sitting bones up and your heels down, stretching the backs of your legs. As you press your palms down into the floor, reach your pelvis in the opposite direction and lengthen through the side waist. Avoid rounding the upper back. Smooth out the front ribs. Contract the middle and lower trapezius muscles, between and below your shoulder blades, so that you can soften the upper trapezius muscles along your neck. Stay here for 10 breaths before exhaling back to Table Top.
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