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Stretch of the Week: Downward-Facing Dog

Illustration by Nik Garvoille

Perhaps one of the most well-known yoga poses. For all its hype, this stretch gets taken for granted, labeled as “easy,” or left unexplained.
Referred to in Sanskrit as Adho Mukha Svanasana, downward facing dog is one of the poses in the traditional Sun Salutation sequence. It’s also an excellent yoga pose all on its own.
To begin, come onto the floor on your hands and knees with your hips aligned directly over your knees, and your hands slightly forward of your shoulders. Spread your fingers wide, with your middle finger facing forward, and evenly distribute the weight between all of your knuckles. Curl your toes under on an inhalation.
Exhale and lift your knees away from the floor, initially keeping your heels off of the floor. With straight arms and slightly bent knees, lift your sit bones toward the ceiling, lengthening your back. With another exhalation, tighten your quadriceps and stretch your heels onto or down toward the floor without fully locking your knees, forming an inverted V.
Widen your shoulders and collarbones and draw your ribs in to maintain a flat back and a straight line between your arms and back. Keep your ears lined up with your upper arms, making sure not to let your head hang, and focus on your breathing and the lengthening of your spine.
Remain in this pose for a series of breaths (anywhere from one to three minutes). Then bend your knees to the floor, either resting in Child’s Pose or returning to your hands and knees.