Adho Mukha Svanasana (belts on door handles)

VARIATION: belts on door handles

  1. Place two long yoga belts (firm rope/ dressing gown ties) around door knobs on either side of one door with the door open mid way.
  2. Place a yoga mat at the end of the door.
  3. Place the right side belt around the very top of your left thigh bone and visa versa.
  4. Walk the hands along the yoga mat as far as possible away from the door (or to weighted blocks).
  5. Side ribs in (towards one another)
  6. Breast bone forwards
  7. Knee caps up.
  8. Thigh tops go back as front body goes forwards.
  9. Keep the head raised looking towards the hands whilst creating front body length.
  10. Release head whilst maintaining front body length
  11. Let the brain settle and breath deepen.


  1. Extending the hands to something that you can pull yourself forwards to can be very helpful.
  2. Make sure that no one is likely to come through the door or push against it.
  3. Make sure that the door knobs are secure
  4. Make sure the belts are of even length

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The Way is not about knowing... or not-knowing.
Knowing is only delusion,
and not-knowing is merely blank consciousness

— Nan-Ch'uan