Downward Dog (Adho Mukha Svanasana)

Type: Standing

Level: Beginner

Steps:

Begin on your hands and knees. Spread your fingers wide and press firmly through the palms. Exhale has you tuck your toes and lift your knees of the floor. Press the floor away from you as you lift through your pelvis.

Props & Assistance:

Stand on the toes if it is difficult to get the heels to the ground.

Variations:

Options for the arms:

•Touching the ground in front of you •First two fingers hook the big toes

•Reversed prayer •Clasped behind the back and lifting the arms up and over the head

•Bring hands and crown of the head onto the ground. Lift the feet up into an inversion for a tripod headstand.

Preparatory poses:

•Plank Pose •Standing forward bend

Follow up poses:

•Standing poses •Standing forward bend •Headstand •Childs

Benefits:

•Calms the mind and helps relieve stress and mild depression •Energizes the body •Stretches the shoulders, hamstrings, calves and hands •Strengthens the arms and legs •Helps relieve the symptoms of menopause •Relieves menstrual discomfort •Helps prevent osteoporosis •Improves digestion •Relieves headache, insomnia, back pain, and fatigue •Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis

Caution/Avoid:

•Carpal tunnel syndrome •Diarrhea •Pregnancy: Do not do this pose late-term. •High blood pressure •Headache

•If you are thinking of starting yoga and have a medical condition, it is advisable to check with your doctor.