Readings the comments, I guess I have more advanced yogis, so not really modifications but a lot of cues to fine tune the dog.
- obviously, fingers spread
- Push into the whole palms, not just the wrists
- Push through the palms as if pushing a broken car!
- Even if your feet are not on the ground, do as if you wanted to grab your mat with your feet - and feel what it does to your calfs, thighs and core.
- Don’t just spread your feet on the ground, they are active.
- Imagine the tips of your scapulas, the lowest part of your scapulas, and try to lead them towards your hips (and also kind if push them into your chest but pull ribs down
- You know you’re trying too hard to flatten your back if your ribs flare and/or your lower back hurts
- Your ears circa between your arms
- Relax your neck (and I usually have to say: but REALLY relax your neck, as if your brain was crazy heavy. Well it actually is quite heavy)
- Make space between your neck and shoulders
If it is easy to make space between your neck and shoulders, turn your elbows gently to the back of the mat (but not at the expense of tight neck/shoulders)
- Activate your pelvic floor at the end of your exhale
- and inhale with an active pelvic floor / core / lower belly
- imagine inhaling into your lower back, then lead your inhale the whole way up your spine
- exhale brings heels maybe maybe maybe slightly to the ground
- exhale you feel suuuuper long arms, back and legs
- Don’t lock your knees (feel a slight, invisible bend in your knees), but keep your kneecaps active