- 1st Chakra: Root Chakra - Awaken the legs and pedal the feet gently on the inhale. On the exhale, begin to plant the feet fully on the floor if possible. Rotate the quads inward and firm them up to draw energy upward and away from the arms.
- 2nd Chakra: Sacral Chakra - Inhale, maintaining the energy in the legs and point the tailbone upwards. On the exhale, tighten the lower abdomen and flatten the lower spine as much as possible.
- 3rd Chakra: Solar Plexus Chakra - Close the rib cage and firm up the mid-line of the torso on the inhale. Exhale, keep tightening the belly and draw the navel up towards the spine.
- 4th Chakra: Heart - Think of broadening the collarbones and pushing the chest forward at the top of the inhale. While continuing to inhale, rotate the biceps outward so that the armpits face the floor. On the exhale, plant the hand so that entire palm pushes against the ground. Root the index finger into the ground so that it bears more of the weight coming from the arms.
- 5th Chakra: Throat - Inhale and release the shoulders down the back while maintaining the rotation of the biceps. On the exhale, lengthen the back of the neck and allow the neck go into alignment with the rest of the spine. Release any tension in the jaw and face. Smile.
- 6th Chakra: Third-Eye - Find and establish drishti, or a focal point on the inhale. For Downward Dog, this is the navel in traditional Ashtanga practice. If this cramps up the neck or hurts, look at the toes instead. On the exhale, redistribute weight back onto the legs from the arms and make other adjustments as needed for proper form.
- 7th Chakra: Crown - Inhale and continue to draw the energy upward from the crown to the tailbone so that legs take on more weight. Feel the alignment of the spine and the head in a straight line. Exhale and let go of any lingering thoughts.