Downward-Facing Dog

Downward-Facing Dog is the first yoga poses performed by yoga practitioners. Therefore, it is one of the best yoga poses for beginners.

• Begin on your hands and knees, stacked under your shoulders and knees under your hips.
• Spread your hands out wide and press your index and middle fingers onto the mat.
• Draw your hips toward the ceiling by lifting your tailbone and pressing your butt up and back. Straighten your legs as much as possible and softly press your heels towards the floor.
• Your back should be flat and your head should be between your arms, facing your legs.
• Hold the position for 5–10 breaths.
• You should focus on keeping your spine long, even if it means bending your knees. Spread your fingers wide, grab the mat with your fingertips, and put more weight into the pad where your first finger and thumb insert into your palm to assist keep the pressure off your wrists.

Downward-Facing Dog relaxes the nervous system, improves overall flexibility, decompresses the spine, tones the arms, sculpts the legs, and opens the shoulders. The posture is usually held for five breaths between sides, or longer if you want to get more strength out of it. On each inhale, lengthen from your wrists to your hips, and on each exhale, deepen your roots from your hips to your heels.