Exhale as you step back the right foot and lift the hips.
In Down Dog, the spine should be in one line-just like Tadasana-the lower back a little hollow, the upper back broad, the shoulders relaxed away from the ears.
To facilitate this, move into Down Dog slowly, in stages. The idea is that each stage is a preparation for the next-and forms a check point for the next.
Don?t move onto the next stage unless all the points are there in the stage you are on! Otherwise you are compromising the alignment of the spine-and won’t get the deeper benefits of the posture.
i. Lift the heels high, and let the knees bend. Drop the head. Roll the upper arms outwards so that the shoulder blades are wide apart and the upper back is broad-not hollow!
In this position, can you tilt the tail upward so that the lower back feels flat or even hollow? If your lower back is still rounded here, stay with this variation. The breath is long and smooth.
Only if you can get the lower back flat, move to stage (ii).