![]() ![]() Lengthen from your wrists to your hips on your inhales, and deepen your roots from your hips to your heels with each exhale, suggests Cullis. The pose is often held for five breaths between sides, or longer for more strength-building benefits. “Downward-Facing Dog calms the nervous system, works on overall flexibility, decompresses the spine, tones the arms, sculpts the legs, and opens the shoulders,” says Cullis. If you notice your lower back rounding, try bending your knees to help lengthen your back. It will help you to find a stronger way to balance on your feet and fee. ![]() Keep your head down between your upper arms and in line with them, not hanging down. This yoga sequence will help you connect with the root chakra and the earth element. Push the top of your thighs back and stretch your heels down toward the floor. Exhale as you lift your knees off the ground and lift your buttocks and hips toward the ceiling. You can stay with a neutral neck or, if it feels good, look to the left. Inhale and lengthen skyward exhale and lean to the right, gently lengthening your left arm with your right hand. Raise your arms overhead, turn your left palm out, flex the left wrist, and grab it with the right hand. Place your knees on the ground directly under your hips. How to do it: Lying on the ground, hug left knee into chest, 'T' arms out to either side, and allow left knee to fall to the right. Anchor both feet equally into the ground. Start by placing both hands on the mat in front of you, palms down your hands should be slightly in front of your shoulders. In Downward-Facing Dog, your body forms an inverted V-shape. ![]()
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