Explorations of Adho Mukha Svanasana with different arm and leg positions to target specific areas, build strength, and add variety to this foundational pose.
Strengthens arms and legs, stretches hamstrings and calves, energizes the body, improves circulation, builds shoulder stability
From standard down dog: (1) Three-legged dog — lift one leg. (2) Down dog with bent knees to focus on spine length. (3) Puppy dog — lower chest toward floor with bent knees. (4) Walk the dog — alternate heel presses. (5) Twisted dog — reach one hand to opposite shin.
In all variations, maintain a long spine as the priority. Keep hands wide and actively push the floor away. Breathe into the back body.
Hold each variation 5-10 breaths; include in warm-up or cool-down
Carpal tunnel, shoulder injuries, high blood pressure, late pregnancy