Chair Adho Mukha Svanasana Downward-Facing Dog Pose

1. Place a chair securely against a wall. Be sure that it is in alignment.
2. Secure your safety belt, if you need one.
3. Put your feet directly under the knees, as you place your hands onto the seat of the second chair.
4. On the inhalation, raise the top of the head, keeping the chin parallel to the fl oor.
5. Release the shoulders away from the ears, and exhaling, push the chair forward and press the hips back.
6. On the next exhalation, push the chair farther forward, to bring the arms in line with the ears.
7. Continue to press the hips back, press the heels down, lift the inner elbows, and press the palms and fi ngers fi rmly into the chair seat.
8. Try to move the breath from the low back around the ribs, into the front of the sternum, allowing the abdomen to remain soft and free of pressure.
9. Upon taking 5 inhalations and exhalations, return to an upright position, place the hands on the top of the legs, and breathe evenly and slowly.


This pose aids digestion, reduces gas, tones the lower back muscles, relieves discomfort from long periods of sitting, realigns the thoracic spine, and reduces tension in the shoulders and neck. It can be used to reduce stress and anxiety by calming the frontal brain
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