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Step 1
Rest on the floor on hands and knees and open your knees so that the rest directly below your hips. Your hands should turn in slightly and rest slightly ahead of your shoulders. Place a yoga block under each palm, positioning the blocks however you would like. If you're just beginning to practice downward dog, you may want to turn the block on it's side to give you about 5 inches of lift, releasing stress on the shoulders, or for those more flexible, rest the block flat on the ground.
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Step 2
Inhale deeply and then exhale as you pick up your knees and press your hips up towards the sky. Straighten your arms and legs as you relax your feet, dropping the heels to the floor if possible.
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Step 3
Drop your head and relax your shoulder blades. With each exhale, try to push your thighs back to helps stretch your heels down. Keep your leg muscles held firmly and breath slowly and deeply.
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Step 4
Press your index fingers into the block and hold your outer arms firm. Hold downward facing dog for 1 to 3 minutes, releasing the blocks and dropping your palms to the floor whenever you feel comfortable. When ready, exhale as you bend your knees and allow the tops of your feet to rest on the floor. Drop your chest to your knees, stretching your arms overhead and relax into child's pose.
