Downward Facing Dog with Leg Lifts

Adhomukha Svanasana – Downward Facing Dog with Leg Lifts

  • In Downward Facing Dog, lift one leg from the inner thigh, keeping your hips as level as possible.
  • Grab the outside edges of the mat and draw your shoulder blades towards the spine.
  • Pull your diaphragm and navel towards the spine.
  • With the other foot that is on the mat, connect down through your big toe, spread out all your toes, and extend your inner and outer heels back. Resist the thigh backward by pulling the front of your thigh (quadricep) muscle toward the thigh (femur) bone, and resist your lower shin forward.
  • Bring the lifted leg down to the mat.
  • Lift the other leg from the inner thigh, keeping your hips as level as possible.  
  • Repeat the directions on the second side. 

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