Yoga Dog Sequence- Downward Facing Dog to Upward Facing Dog

Adho Mukha Svanasana (Downward Facing Dog Pose) and Urdhva Mukha Svanasana (Upward Facing Dog Pose) help boost energy in the body and gives your body a very rejuvenating stretch.

I often combine these two asanas in my yoga practice.

Just flow smoothly from Downward Facing Dog Pose to Upward Facing Dog Pose and enjoy this core strengthening yoga sequence.

Instructions for Downward Facing Dog Pose:

1. Come onto your hands and knees, hands shoulder width apart (Table Pose).

2. Pressing the palm firmly, lift your knees off the floor.

3. Straighten your legs.

4. Without bending your knees, hold the pose.

5. Push your head towards your knees.

6. Release the pose and come back to the Table Pose

Instructions for Upward Facing Dog Pose:

1. Come onto your hands and knees, hands shoulder width apart (Table Pose).

2. Pressing the palm firmly, draw your shoulders back.

3. Arch your back and straighten your arms.

4. Hold your thighs up the ground.

5. Tip your head back slightly and hold the pose.

6. Release the pose and come back to the Table Pose.

Now combine the two and create the flow!

Benefits:

• Strengthens your arms, shoulders, lower back, upper back.

• Engages core muscles.

• Improves body posture.

• Opens up chest and lungs.

• Stimulates abdominal organs.

• Helps relieve headaches, mild depression, fatigue, and sciatica

• Therapeutic for asthma

Precautions:

• Do not ‘hang’ on the shoulders and lock them towards your ears. Draw your shoulders away from the ears, pulling your shoulder blades towards the tailbone.

• Avoid in pregnancy or if suffering from high blood pressure, detached retina, infection or inflammation of eyes and ears.

• Do not push yourself too hard in case of wrist, shoulder, back or hip injuries.

Include this yoga sequence in your yoga practice and experience the multiple benefits yourself!

Until then,

Avanti in Namah-state ❤️