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Adho Mukha Svanasana(Downward-Facing Dog Pose)

This pose is considered a weight-bearing posterior stretch. The move plays a part in a series of yoga moves known as Sun Salutations. We are going to focus on the Downward-Facing Dog Pose. This pose requires flexability in the shoulders and the chest, and also the legs and the pelvis.

The Downward-Facing Dog Pose can be done by first placing your hands on a wall while in a bent over standing position. Step back from the wall, straightening the elbows and flattening the back. Now, try to keep your neck in line with your arms and look toward the floor. If you can, try to contract the thighs and lift your kneecaps. This may be difficult if your hamstrings are tight so try to focus on releasing your tailbone back and up toward the ceiling. Hold for several breathes.

Benefits: Stretches the hamstrings and calf muscles, creates traction in the spine, tones the abdominals, strengthens the arms and wrists, and improves shoulder posture.

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