"Calmness radiates from even/fiber of my
A-dho Mu-kha Shvaan-aa-sa-na Adho = down, downward; mukha =
shvana = dog
Come onto your hands and knees, with your hands directly
beneath your shoulders, and your knees directly beneath your
hips. Curl your toes under and on an exhalation, push down
through your legs, and down and back through your arms. Lift
through your sitbones and straighten your knees as much as
possible while preserving the natural curves of your spine.
Bring your arms into alignment with your torso, biceps
alongside your ears. Your body now forms an inverted "V"
(unless your knees are still bent).
Keep your neck long and in line with the rest of your
spine, shoulders away from ears. Press your palms and the base
of each finger firmly into the floor. Relax your heels toward
the floor. Keep your shoulders and upper back broad.
Breathe smoothly and naturally as you hold the pose,
continually lengthening your spine and lifting your sitbones.
Mentally affirm, "Calmness radiates from every fiber of my
To exit, inhale and lengthen your spine, then exhale and
bend your knees, releasing back onto hands and knees. (If you
need to rest, come down into balasana.)
Pause to integrate the effects of the pose.