One-Legged Downward-Facing Dog Pose On The Wall



• Start in Adho Mukha Svanasana (Downward-Facing Dog) with your heels on the baseboard of a wall. Make sure this wall is even and free from obstacles (light switches, paintings, etc.).

• Wrap your shoulders to broaden the upper back, making sure the arm muscles are fully engaged and there is openness in the shoulder joints. Keep your weight evenly distributed through the hands, with all knuckles plugging into your mat.

• On an exhale, begin to walk up the wall confidently pressing each foot firmly into the wall and bringing the legs up to a 90 degree angle with the body.

• Engage mula bandha (root lock) and keep your core strong to stop your lower back from over-arching. Keep the neck soft and open, aligned with the rest of the spine.

• Take one breath with both feet against the wall, then lift your left leg. Reaching from the left heel, activate the feet and feel the line of energy lengthening from your left hand up through your left foot.

• Take 3-6 breaths, then repeat with the right leg.

• Rest in Child’s Pose after you finish.

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