Down Dog (Adho Mukha Svanasana)

Benefits:

• Stretches palms, chest, back, hamstrings, calves and feet

• Relieves low back discomfort

• Improves digestion

• Strengthens arms, wrists legs and torso

• Energizes the body

• Improves focus and stimulates the mind

Steps:

• Come to all fours, placing hands directly under shoulders, knees and feet hip width apart

• Spread your fingers wide

• Inhale, curl your toes under and draw your shoulder blades back

• Exhale, lift your hips and press back through your heels, drop your head

• Press your tailbone high and open your chest, pressing your chest towards your feet

• Keep your arms straight, press down through your whole hand (including thumb and index finger)

• Look towards your feet, shake your head from side to side then nod forward and back to loosen your neck and shoulders

• Pedal your heels down to the floor one at a time to get more stretch in your calves

• Breathe deeply into your back

• Stay here for 5-10 breaths

• Walk your feet forward between your hands, coming into forward fold

• Slowly roll up, coming to standing