Adho Mukha Svanasana / Wall Dog
Benefits:
Good pose for learning how to properly align (especially the shoulders and pelvis).
Great variation pose for people with carpal tunnel, shoulder, and low back issues.
Stretches the hamstrings.
Helps lengthen the back and spine.
Foundation & General Alignment:
Facing wall, align heels of the hands at ribs, forearms are parallel to the floor.
Hands are shoulder width apart.
Feet are hip distance apart, and far enough from the wall so that arms, shoulders, and spine can be extended.
Legs are straight, make sure not to lock knees.
Spine has a natural curve in it.
Ears are between the upper arms, make sure shoulders are away from ears.
Common Problems:
Most at risk is the low back.
Hands, arms, and back are not in one line.
Low back is collapsing.
Head hanging down.
Modifications:
Bend knees.
Turn hands out for tight shoulders.
Block between shins.
