Alignment

Let's check ourselves before we wreck ourselves (literally) and examine some common postures and their proper alignment. 

 
 
Art by:  Ken Cawagas

Art by: Ken Cawagas

High lunge

Bent knee is over ankle ✓ 

Back leg long and engaged ✓

Chest up ✓

Shoulders relax back and down ✓

Hips squared forward ✓

Toes pointing forward on both feet ✓

 
Art by:  Ken Cawagas

Art by: Ken Cawagas

downward dog

Gaze toward navel ✓

Shoulders relax back and down ✓

Pressing away from mat ✓

Feet hip distance, inner thighs rotate inwards ✓

Gain length in the spine by sending the seat high and back ✓

Heels work toward ground (bend knees any amount to gain more length in spine) ✓

 
Art by:  Ken Cawagas

Art by: Ken Cawagas

puppy pose 

Hips directly over knees ✓

Heart melts toward the mat (eventually forehead) gaze is down ✓

Shoulders relax back and down ✓

Arms long and engaged, active fingers ✓

Knees hip width distance apart ✓

Feet and knees in one line ✓