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Yoga Poses for Beginners Down Dog

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Yoga Poses for Beginners Down Dog

Downward-Facing Dog/Adho Mukha Svanasana

Start on your hands and knees, with your hands stacked under your shoulders and knees under your hips.

Spread your hands wide and press your index finger and thumb into your mat.

Lift your tailbone and press your butt up and back, drawing your hips toward the ceiling. Straighten your legs as best as you can and press your heels gently toward the floor.

Your head should be between your arms, facing your knees, and your backs should be flat.

Hold for 5–10 breaths.

Focus should be on keeping your spine long—if that means you need to bend your knees, that's fine. To help keep the pressure off your wrists, "spread your fingers wide, grip your mat with your fingertips, and put more weight into the pad where your first finger and thumb insert into your palm."

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