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blissology.conn your attention on a soft and steady drishti toward your feet.

Create a straight line from your hands to your hips, with a 180-dcgrcc angle in the shoulders. Press down through the whole of each hand, creating power in your forearms, and keep the lift of your inner shoulder toward the ceiling. Avoid sinking through the armpit. From the strength in your arms, continue to press your hips back and up, and lengthen the back and front body equally. Have a sense of your shoulder blades gently pressing in toward your chest, while directing your front ribs toward your frontal hipbones. Use long, even breaths to create steadiness in the pose and still the mind.

Rizopoulos recommends a long hold for Adho Mukha Svanasana (start with two minutes, and build up to five). The longer you hold it, the more it will open your shoulders, imprint the alignment in your shoulders and legs, and teach you to create the same quality of mind that is useful for Urdhva Dhanurasana. When you are ready, return to Balasana.

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