Downward facing dog - Adho mukha svanasana

Adho mukha svanasana or downward facing dog is a great asana for stretching the legs, the arms, the back and the overall body. It is also a strengthening asana and it helps improve balance in the whole body. It’s an inversion so it’s energising for the mind and the body.
 

1. Start in Tadasana
2. Inhale and extend the arms above your head
3. Exhale and go into Uttanasana
4. Inhale and take your right leg back into a lunge and then your left
5. Exhale and bring the soles of your feet onto the mat. Keep your legs extended.
6. Push your bottom (booty) up and have your hands firm onto the mat with your fingers wide open
7. Keep your shoulders away from your ears and your chest open by bringing your shoulder blades together.

 
*To release from this asana, you can either go into balasana on your knees, or you can inhale and bring your right leg forward into a lunge and then your left leg to follow, exhale in uttanasana and then return to Tadasana.
 
Physical benefits:
Stretches the legs especially the back of the thighs and the calves
Improves balance in the body
Elongates and stretches the spine
Tones the arms
Stretches the digestive organs
Opens the chest
Builds strength in the legs
 
Mental benefits:
Releases symptoms of stress and anxiety
Energises the mind
 
Contraindications: (consult this pose with your general medical practitioner if you have the following)
High blood pressure
Heart conditions
Pregnancy
Nausea or dizziness