Downward Dog ~ Ahdo Mukha Svanasana

This is one of the most well known asanas around, and takes its name from the posture assumed by happy dogs and sleepy dogs stretching everywhere. Ahdo Mukha Svanasana is part of the Sun Salutation, Moon Salutation and appears in most yoga sequences of every discipline. Downward dog is invigorating, toning and restful for the entire body.

Benefits: strengthens and tones arms and shoulders, torso and legs; stretches the palms, wrists, fingers, broad back, hamstrings, calves and small muscles of the feet and ankles; relieves menstrual/menopausal discomfort; improves mental focus, eases anxiety, stress and stimulates the brain

Drishti: floor between your feet, or floor between your shoulders

Technique: begin in Table (on all fours), with a neutral spine; take a moment to breathe and root your upper body into the floor engaging the muscles of the arms, keeping pressure from the wrists and weight distributed evenly over your hands. Inhale, exhale and push back with your arms as you lift your hips and lengthen through your spine, continuing this motion, straighten your legs as far as is comfortable, pressing the thigh bones back towards your hamstrings, keep your hips squared to the floor; on your next exhale press your chest toward the floor, keeping your neck in line with your spine, your arms rooted, your spine lengthening from your neck to your tailbone; if you can, press your heels to the floor, coming into a V-shape, remain here for several breaths, savouring the sensation of stretching the whole body; to release, bend your knees and come down onto your mat and sink back into Child's Pose and take a rest for several breaths

Modifications: if you have tight hamstrings, keep your knees bent at a comfortable degree, you should feel a stretch not a strain in your hamstrings, alternatively you can lift your heels from the floor to ease the intensity of the stretch; if you are very flexible and you want an extra workout, raise one leg up and behind the body, creating a long line down the spine and leg, repeat on the other side; again, if you are flexible, you can bring your forearms to the floor, keeping the hips raised; also, as a further alternative for everyone, you can try Walking the Dog - come into Downward Dog and begin bending one knee and then the other, co-ordinate this with your breath if you can; keep the movement from the legs, the hips remain level

Contraindications: carpal tunnel syndrome, headaches and migraines, high blood pressure.

Counterpose: Child's pose (Balasana)