Downward Dog

Adho Mukha Svanasana

Perform: Hold for 3-5 breaths and complete 3 repetitions. Since this is an alerting posture, completing in the morning or afternoon is preferred.

• Begin in quad position (on hands and knees) in the floor
• Tuck toes
• Push into hands and lift hips back and up to straighten legs as best as you can
• Extend heels towards the floor
• Eyes gaze back toward toes

How can this posture be modified?

• Bend both knees as much as needed
• Place their hands on two yoga blocks (if available) in order to elevate their hands from the floor - Books work great for block substitutes
• Bend one knees at a time (like pedaling)
  *If you would like more specific modifications and/or adaptations, please speak directly with your Occupational or Physical Therapist

How is downward dog beneficial?

• Lengthens the spine
• Improves circulation in the upper spine
• Provides proprioceptive input and assists with grounding
• Strengthens arms, upper back, and intrinsic hand muscles
• Stretches hamstrings, calves, and glutes
• Stimulating and alerting posture