Couple Adho Mukha Dandasana

STEPS : Start by coming onto all fours, with your wrists directly under your shoulders and your knees under your hips. Your fingers should be spread wide with your palms pressing firmly into the ground. Step your feet back one at a time, straightening your legs and coming into a push-up position. Your body should form a straight line from your head to your heels, with your core engaged. Ensure that your shoulders are stacked directly above your wrists and your fingers are still spread wide for stability. Your neck should be in line with your spine, and your gaze should be slightly forward, not looking up or down. Press through your palms and the balls of your feet to engage your arm and leg muscles. Keep your heels over the balls of your feet and legs active, avoiding sinking or arching in the lower back. Hold the pose for a few breaths or as long as you can maintain proper form. Beginners can start with 20-30 seconds and gradually increase the duration. To release the pose, gently lower your knees back to the floor, coming back to the starting all-fours position.