DAY4 Downward-Facing Dog =adho mukha shvanasana

Start
Come to all fours.
Hands under shoulders, knees under hips.
Set the feet
Tuck the toes under so the balls of the feet press into the mat.
Lift the hips
Press the palms into the mat and lift the hips up and back.
Bend the knees
!!!!Let the knees stay bent if needed.
This is completely fine.
Spine comes first
Push the floor away with the hands.
Lengthen the spine.
The chest moves gently toward the thighs.
Settle
Head and neck relaxed.
Gaze soft.

GLOSSARY

tuck the toes under - podwiń palce stóp
press the palms - dociśnij dłonie
push the floor away - odepchnij podłogę
settle - pozwól sobie się osadzić; uspokój się w pozycji

IMPORTANT

Don’t rush in and out of this pose.
Spend some time here.
You can stay still,
or gently move your feet up and down, bending one knee and then the other.

TIPS