Downward-Facing Dog with Bent Knees - Adho Mukha Svanasana

STEPS : Begin on your hands and knees in a tabletop position. Align your wrists directly under your shoulders and your knees under your hips. Spread your fingers wide and press your palms firmly into the ground. As you exhale, start to lift your hips upward and backward, straightening your arms. Imagine creating an inverted "V" shape with your body. This is the traditional Downward-Facing Dog position Now, gently bend both knees while keeping your heels lifted off the ground. The goal is not to force the knees to bend excessively, but to find a comfortable stretch in the back of your legs. Engage your core muscles to stabilize your lower back and pelvis. Draw your navel in towards your spine and lengthen your tail bone towards the ceiling. Release any tension in your neck and shoulders. Let your head hang naturally between your arms, and broaden your collarbones. Remain in this position for about 5 to 10 deep breaths, focusing on the sensation of stretching through the back of your legs. With each exhale, try to relax a little deeper into the pose.