A complete stretch from fingertips to heels is what the downward facing dog pose, Ado Mukha Svanasana, offers us.

Ado Mukha Svanasana, is one of the basic postures of yoga that we find a lot in dynamic yoga such as Ashtanga or Vinyasa but also in sun salutations.

This posture allows a complete stretching of the spine, by practicing it regularly your back lengthens and becomes more flexible.

You also strengthen your arms, shoulders, learn to relax your fingers and strengthen your wrists. The belly is engaged, the neck relaxed, the gaze on the toes to start. Do not try to arch your back too much but to pull the seat bones (tip of the buttocks) towards the sky.

Take a deep breath and enjoy the intense stretch it gives to the back of the legs. Pull the heels towards the ground and lift the toes for even more intensity.

If you are a beginner, practice it by lifting your heels and bending your knees. Try to bring the belly as close as possible to the thighs.

Avoid in case of headaches, hyperlax elbows and fragile shoulders.

To discover with me during a yoga class in Coye-La-Forêt (near Chantilly, Lamorlaye)