Adho Mukha Svanasana (Downward Dog): Deeply stretching the back, shoulders, and legs

By Ellen Serber

This position should be done with the head resting on a support and the chin moving towards the chest to elongate the neck. If possible, use the resistance of a belt secured to door handles, or a partner and a belt at the top of the thighs to bring the spine into more release. Begin on hands and knees; as you exhale, turn the toes under and lift the sit bones, straightening the legs and arms. Press your hands into the ground as the base of the spine moves diagonally up. The weight of the head will create a stretch in the neck. Watch that the ribs do not sink down; lift them to create a space between the shoulder blades and to avoid jamming the spine. Come down on an exhalation.