Technique of execution:

Adho Mukha Shvansana

  1. Stand on all fours.
  2. Keep your hands strictly on the width of your shoulders and completely rest them on the floor.
  3. Press your toes to the ground, straighten your knees and enter the Dog's pose with the snout down.
  4. Spot your attention through your whole body - from the hands resting on the floor, to the pelvic bones.
  5. Do "support the umbilical center", pull the lower back. If you have tight hamstrings, you can just bend your knees slightly.
  6. Do 5-10 breaths-exhalations in this position, feel yourself firmly on the ground - through the hands and feet.
  7. To get out of the pose, "reach" with your hands to your feet or, on the contrary, exhale and straighten out.

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