Downward Facing Dog – Sip Of Gratitude

Adho Mukha Svanasana

This pose helps strengthen your shoulders and lengthen your spine and the backs of your legs(hamstrings and calves). You can also find a lift out of the sides of your body.

How to

Start from a tabletop position with hands underneath your shoulders. Spread out your fingers, turn your index fingers to face the front. Push into fingertips and index finger base knuckle. Step your feet back for more length
Tuck your toes and bring your hips up and back into an upside down “V” shape. Feel free to bend your knees and keep your heels lifted. Squeeze your quads to lengthen through your hamstrings
Engage your shoulders by separating your collarbones and broaden through your shoulder blades while bringing them down towards your tailbone. Find length through your spine by lifting your hips up and back, with your core engaged.

Too mush weight towards pinkies + lifting base knuckles = pressure on wrists

Spread fingers + push down into fingertips and base knuckles = engaged forearms and less wrist pressure

hypermobile in elbows and shoulders. core is not engaged and not pushing ground away with hands

too long between hands and feet, back rounding

hands and feet too close, back rounding. lengthening hamstrings and calves but not engaging upper body

Use a blanket underneath the heels for more of a lift!
I love this variation when my hamstrings feel tight

Engaged shoulders, squeezing quads to lengthen hamstrings, core engaged, long spine
My attempt for a “perfect” downdog

Tips

If your elbows are bent: bring your hands slightly wider than shoulders distance and/or turn your hands outwards so your index fingers point to the top corners of your mat
If your arms are hyperextended(insides of elbows pushing towards the front): place more weight on the index finger base knuckle to push your forearms towards each other and turn the insides of your elbows towards each other
If heels are lifted, keep knees bent. Grab a blanket to lift heels, if desired.