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Yoga Basics: your guide to the practice of yoga
Seated Yoga Poses arrow dog tilt pose
Svanasana
Level of Difficutly: Basic
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Instructions

1. From table pose, inhale and reach the tailbone up towards the ceiling, arching the spine and letting the belly drop down.

2. Spread the fingers wide apart and press the palms into the floor. Drop the shoulders down from the ears and to reach the crown of the head up towards the ceiling. Look up as high as you can towards the ceiling without straining.

3. Breathe and hold for 4-8 breaths, or vinyasa between cat tilt and dog tilt, inhaling into dog and exhaling into cat.

4. To release, exhale and flatten the back moving into Table or Child pose.

Benefits + Contraindications

Benefits: Dog tilt pose stretches the middle to low back and hips, lengthens the spine, and stimulates the kidneys and adrenal glands.

Contraindications: Recent or chronic back pain or injury.

Modifications + Variations

Modifications: Place a folded blanket under the knees to protect them.

Vinyasa

Use one or more of the following postures to build a sequence leading up to this pose: Table, Cat.

Use one or more of the following postures to build a sequence ending after this pose: Down Dog, Low Lunge, Child, Caterpillar, Puppy.