Try yoga at home with yoga teacher Dawn Baillie

Adho Mukha Svanasana
(Downward-facing Dog Pose)

For good reason this pose is widely used in Yoga. It provides many health benefits whilst generally strengthening and maintaining the flexibility of one’s body.

Getting ready:

• Come to all fours with the knees directly under the hips. Place the hands under the shoulders.
  
• Lengthen and spread your back. Keep open between the shoulders.

Moving into the pose:

• Tuck your toes under and roll up into the Dog pose. Soften the belly
  and ease back into the pelvis.

Once in the pose:

• The posture is not static. Stay whilst you are comfortable but allow movement to fill the posture.
  
• Spread the hands and feet, easing the hips.
  
• Roll your buttock bones up and back.
  
• Relax the head and neck, thus gently lengthening the spine.
  
• Try to gain lift by spreading down, through the hands and feet.
  
• Return to the start position by lowering down onto all fours. Repeat the movement several times.

Watch points:

• Remember to breath and move while breathing.
  
• This posture may not suit those pregnant or with high blood pressure. So check first with your GP.
  
• Keep the knees as soft as you need to stay comfortable. It is not necessary to keep ones feet flat to the floor, lift your heels if that makes it work for you. With practise, consider easing the heels away and nearer to the ground.

Benefits:

• Increases vitality.
  
• Strengthens the skeleton whilst releasing the spine.
  
• Eases the tightening of hamstrings.
  
• This weight-bearing posture increases flexibility in the joints.
  
• Allows movement and massage of the organs in the abdomen.
  
• Improves circulation.
• Considered good for those suffering from: osteoporosis; arthritis; stomach problems; varicose veins.

For workshops; courses & teacher-training contact:
Dawn Baillie
Tel: 01383 873093
Email: dawnsyoga@yahoo.co.uk
Inner Yoga - Movement from the heart of your being

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