Hips lift up and backKnees bent, spine longGaze between the handsHands press downDownward Dog with Knees Bent
Adho Mukha Śvānāsana (bent knees)
Read what the gnome says
Downward Dog with bent knees! From all fours, lift the hips and keep the knees bent. Lengthen the spine, press the hands down, and lift the sitting bones. Breathe, pedal the feet if you like. Kind, relaxed dog gnome.
Works on Shoulders · Spinal extensors · Calves
How to do it
- Come onto hands and knees and tuck the toes.
- Lift the hips up and back, keeping the knees bent.
- Lengthen the spine, press the hands down and breathe; hold.
Common mistakes
- Don’t round the back.
- Don’t let the shoulders sink toward the ears.
- Don’t hold the breath.
Benefits
- Lets the legs rest and the blood flow back.
- Soothing after a long day on your feet.
- Calms the nervous system.
Take care: Skip if you have glaucoma or are in the first days of your period. Come out slowly.
Not medical advice. Ease off if anything feels sharp or wrong.
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