Downward Facing Dog Pose: Step-by-Step Instructions

1. From all fours (on your hands and knees) firm your hands down, fingers spread, base of index finger grounded.

2. Keep your upper arms and shoulders rotated outwards while your forearms rotate in.

3. On an exhalation, push the floor away from you, lift your hips and push yourself back into the down dog pose, an upside down V pose.

4. Keep your knees initially bent to lengthen the spine, taking the hips up and away from you. Then if possible straighten the legs, while maintaining the length in the spine. Taking the top of the thighs and knees back.

5. Press upper arms towards each other, shoulder blades down along the spine, but keeping the space across the tops of the shoulders.

The Benefits of Downward Facing Dog Pose:

Strengthens the upper body, arms, shoulders, chest and legs.

Stretches chest, shoulders.

Stretches the whole back of the body, ankles, calves, hamstrings, spine.

Calms the mind.

Overall energizes the body.

Stimulates blood circulation.