Pose Series #1 :: Adho Mukha Svanasana

Welcome to the first post in a new series of posts I'm working on. It is a series of poses that I thought would gear us up for the

upcoming retreat in Italy

. (These will also be posted on the Eat.Pray.Move


as well).

How better to start a series of poses than with one of the foundational



Adho Mukha Svanasana

(Downward-Facing Dog). In this series I'll try to plainly explain the physical cues from FINGERS to TOES. As, we all know that in yoga, we must be aware of every part of our body, breath, and mind in each pose.

So, here we go. Try it yourself. Enjoy...and b r e a t h e.


Fingers gripping the mat.

Palms pressing down, even weight distribution.

Hands shoulder-distance away.

Head relaxed.

Gaze (drishti) knees to navel.

Neck relaxed and long.

Abdomen engaged (uddiyana bandha).

Tailbone tilted up.

Pelvis floor engaged (mula handha).

Quads strong.

Kneecaps lifted.

Feet hip-distance apart.

Heels pressing down.

Toes light.

B R E A T H E (ujjayi breath).


photo by

Crystal Jones