ATMA CORE YOGA PRACTICE

DOWNWARD DOG: Adho Mukha Shvanasana

Purpose: In the Simple Dog, the focus is on developing strength and length in your spine and upper body while keeping your knees bent. In the Extended Dog, the focus is on integrating the upper and lower halves of your body by lifting your pelvis and lengthening your legs fully.

ALIGNMENT in TABLE
ACTIVATE CORE
INHALE & as you slowly EXHALE
    ENGAGE inner thighs
    LIFT pelvic floor
    LIFT abdominal core
    ROLL shoulders up, back & gently down
    LIFT sternum
    SMILE easily

ENTRY AND HOLDING - SIMPLE DOG
INHALE & as you slowly EXHALE
    LIFT knees slightly off ground SWING hips over heals
    MAINTAIN right angle at knees ROTATE sacrum up
INHALE & as you slowly EXHALE
    STRETCH sternum towards thighs
    ROLL shoulders back & down
    LENGTHEN arms
    GAZE at toes
MAINTAIN STEADY BREATHING
    RELEASE a deep sigh
    SMILE softly
    RELAX & HOLD at edge of comfort

ENTRY AND HOLDING - FULL DOG
INHALE & as you slowly EXHALE
    RENEW CORE
    PRESS alternate heels into ground
    LENGTHEN alternate legs
    MAINTAIN neutral knees
INHALE & as you slowly EXHALE
    RISE onto balls of both feet
    STRETCH tops of feet
    EASE heels towards ground
    MAINTAIN neutral knees
INHALE & as you slowly EXHALE
    ROTATE hips
    LIFT sacrum towards ceiling
    SEPARATE buttocks wide
    ROTATE shoulders back & down
    LIFT sternum away from pubic bone
MAINTAIN STEADY BREATHING
    RELEASE a deep sigh
    SMILE softly
    RELAX & HOLD at edge of comfort

RETURN
INHALE & as you slowly EXHALE
    RENEW CORE
    BEND knees
    LOWER knees to ground
    RETURN to table
INHALE & as you slowly EXHALE
    RELEASE a deep sigh
MAINTAIN STEADY BREATHING
    SMILE softly
    RELAX into steadiness & comfort

CHRISTOPHER BAXTER
WWW.ATMAYOGA.COM
ATMACOREYOGA@GMAIL.COM
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