1 Minute Booty Boot Camp Downward Facing Dog


Dear Friends,

Downward facing dog Adho Mukha Svanasana is a great pose for the end of the day. All day we are upright and this allows your body to invert and remove any unnecessary tension.

Adho= Downward

Mukha= Face

Svana= dog


Come onto your mat on to your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders.

Spread your palms , index fingers are parallel and toes turned under.

Exhale and lift your knees away from the floor. You want to keep your knees with a bend and your heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Using this resistance, lift your sitting bones toward the ceiling, and draw the inner legs up into the groins using your inner ankles.

Exhale and push your top thighs back and stretch your heels onto or as close as you can toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.

Firm the outer arms and press the base of your index fingers into your mat. Lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back and widen them always drawing toward the tailbone. Keep you head between your upper arms and don’t hang remain active in your pose.




About Kat Wendorf

Kathleen Wendorf is a certified NESTA sports yoga instructor located in Central Florida. Kathleen has studied Hatha, Vinyasa, Kripalu, Ashtanga, Jivamukti, Yin and Kundalini yoga as well as others. Kathleen is also a writer who has been featured on The Morning Show. She invites you to bookmark and follow her blog jerseyyogalicious.wordpress.com to learn inspirational yoga. You can also visit Amazon to find other books on yoga and travel savings as well as her children's books and fictional novels. www.amazon.com/Kathleen-Wendorf/e/B004XM1G4A Kathleen has a mission to share as much as she can with her yoga friends. Please feel free to reach out to her at any time for any comments or questions.

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