Adhomukha svanasana

(downward facing dog)

This posture brings a good overall body stretch.  It is invigorating and energizing, calms the brain, and helps to relieve stress and mild depression.  This posture stretches shoulders, hamstrings, calves, arches and hands; while strengthening the arms and legs.  It can also improve digestion, prevent osteoporosis, and relieve headaches, insomnia, back pain, and fatigue.  This posture is therapeutic for high blood pressure, asthma, flat feet, sciatica and sinusitus.

Begin on all fours with knees directly under hips and palms slightly in front of shoulders.  Knees should be hip width apart and hands shoulder width apart.  Spread the palms and fingers wide with fingers facing foward, thumbs turning towards each other.  Press the palms firmly into the mat as you tuck your toes underneath.  On an exhalation, lift your knees away from your mat - keeping your knees bent and heels away from floor, continue to press hands into floor to straighten arms and lengthen spine.  Lengthen your tailbone away from the back of your pelvis and lift the sit bones towards the ceiling.  With your next exhalation, press into the balls of your feet and straighten your legs by moving the tops of the thighs back and then stretch heels towards the floor (they do not have to touch the floor and won’t if you have tight hamstrings).

Firm your outer thighs and roll the upper thighs slightly inward.  Firm the outer arms and press the base of your palms and fingertips firmly into your mat.  Draw the shoulder blades onto your back.  Keep the back of your neck relaxed.

Modifications:  posture can be done with knees on the floor - keeping your hips lifted directly above the knees, work the same actions in the arms and hands to lengthen spine. 

You  can also support your heels on the edge of a block or a rolled blanket.  And if you have a headache or high blood pressure, use a block to support the head.

**Be cautious in the pose if you are in late term pregnancy, have diarrhea, or carpal tunnel syndrome.