Atlas & Atlas: Downward facing dog »

atlasandatlas:

1. Downward facing dog
   1. Once your spine is straight, let your head and neck hang freely, with your eye gaze towards the back of your mat.
   2. Use your hands and fingers to support your weight, not your wrists. Your hands should be shoulder-width distance apart and your fingers spread as wide as possible with your middle finger facing forward. Press down into the knuckles on your thumb and index finger, pressing all of your other fingertips into the mat.
   3. Your legs don’t have to be straight. If you have tight hamstrings, you may be more comfortable with slightly bended knees. Your feet should be hip-width distance apart with your heels always moving towards the floor. Only touch them to the floor if you can.

And to create a nice “lock” in your arms, I tell people to lift their forearms away from the mat but at the same time press their upper arms (or if I say “armpits” I see people make a pretty good adjustment on their own) to the mat

(via undercape-deactivated20130106)