#WellnessWednesday - Yoga for Life: Week 13

Welcome to our #WellnessWednesday yoga primer. Yoga is a wonderful way to become attuned to your body and increase circulation and flexibility. Each week I'll offer you a pose with benefits and instruction.

Adho Mukha Svanasana / Downward Facing Dog



  • Stretches hamstrings as well as calves.
  • It is a great prep pose for inversions.
  • Increases strength in shoulders.

Foundation & General Alignment:

  • Two hands on the ground, hands are shoulder width apart with pointer fingers parallel with each other.
  • Two feet on the ground hip width apart, feet can either be flat on ground or the heels can be up off the ground.
  • The distance between hands and feet is whatever is more comfortable for you.
  • Pelvis is in a neutral position.
  • Arms are not resting on the floor.
  • Head isn't hanging towards the ground. Ears are between your arms. Shoulders are away from ears.

Common Problems:

  • Most at risk: Wrists, elbows from hyper extension and knees also from hyper extending.
  • Hands are misaligned.
  • Pulling with the head.


  • If you're tight in your hamstrings bend your knees or place your heels against the wall.
  • If you have tight shoulders widen hands or turn fingers out more.
  • Use block between shins for more engagement.

Do not engage in if you have high blood pressure or shoulder injuries.