✦ Standing
Downward Facing Dog
Adho Mukha Svanasana
Targets: Full Back, Hamstrings, Shoulders
Benefits
- Lengthens the entire spine
- Releases tight hamstrings
- Strengthens arms and core
How to Practice It
- From hands and knees, tuck the toes and lift the hips back and up.
- Press hands firmly, draw shoulder blades down.
- Soften the knees if hamstrings are tight.
- Breathe deeply for 5–10 breaths.
⚠ Use Caution If
- High blood pressure
- Wrist or shoulder injury
