While downward dog is an active pose, it can also be used as a resting pose during your practice.  It is also often used as a counter pose to backbends.

Begin in table pose.  As you exhale, curl the toes under and push your hips toward the sky.  Begin with knees bent, heels high.  Give yourself a firm base with hands at shoulder-width distance, fingers spread wide.  Roll the outer edges of the armpits down, creating space between the shoulder blades as well as between the shoulders and neck.  Let the head hang naturally with ears between the biceps, keeping the spine long and straight.  Ease into your full downward dog by alternately straightening one leg, pressing the heel toward the earth (often called 'walking the dog').  When in your full pose, feet should be at hips-width distance.  Push your heels toward the earth while simultaneously lifting the hips high.  Internally rotate the legs, slightly  pushing the heels away from each other.  Be mindful to keep equal weight in arms and legs.  In this pose, engage Mula Bandha and Uddiyana Bandha (see Bandhas) working against gravity to pull the belly up and in.

Modifications:

*Keep knees bent

*Downward dog can also be done against the wall or with a chair:  With the above points in mind, place hands flat against wall or on top of the seat of a chair, bending at the hips.

*As this is an inversion, caution should be exercised.*

**Never perform, or stay in, a pose that doesn't feel right for your body.**

Send any questions, comments or suggestions for future poses to: serenitythroughbalance@gmail.com