| Even if you are not a yoga practitioner, you have | | | | 7. Let your head hang down between your arms. |
| probably heard of the Downward-Facing Dog. It is one | | | | Widen your shoulder blades by moving them away |
| of the most common yoga poses. In yoga classes it is | | | | from your ears and downwards to your hips. |
| used both as a transition and for resting, so it is done | | | | 8. Try holding the pose for three minutes. You can |
| several times regardless of the yoga type or whether | | | | place something underneath your head for support. |
| it's a beginners' or advanced class. | | | | If done correctly, the Downward-Facing Dog will allow |
| Stop at any point of the pose if you feel any pain or | | | | you to breathe easily through your belly. Try to keep |
| severe discomfort. | | | | your back straight. Your rib cage should not sink |
| 1. Get down on both knees. Touch the floor with both | | | | towards the floor. As you regularly practice this pose, |
| hands. Your knees should be directly below your hips, | | | | you will find that your back will be lengthened more |
| your wrists underneath your shoulders. Spread your | | | | and more until you can stretch it fully on its entire |
| palms. | | | | length. |
| 2. Curl your toes under. Stretch your elbows. Relax | | | | The Downward-Facing Dog is a natural in-between |
| your upper back. | | | | pose, especially suited for difficult postures because it |
| 3. Exhale. Lift your knees away from the floor, keeping | | | | gives the body a moment of rest. It is nonetheless an |
| them bent at first and your heels lifted. | | | | exercise by itself and you can still do it even if you're |
| 4. Push back and raise your hips until your legs are | | | | alone. It strengthens your upper arms and is a good |
| straightened. Stretch your heels down until they lay flat | | | | stretching activity for your neck, shoulders, hips and |
| on the floor. Do not move your feet forward. Your | | | | legs. |
| heels will eventually touch the floor as your muscles | | | | When you try this pose, try to keep your focus. Mind |
| are flexed. | | | | your breathing. Be conscious of your movements. If it's |
| 5. Draw yourself backwards so your arms and body | | | | your first time with the pose, don't be disappointed if |
| form a straight line. | | | | you can't seem to get it right. Keep trying-just be |
| 6. Stretch your legs. It should feel like somebody is | | | | careful so you don't hurt yourself. It takes practice to |
| pulling your hips backwards. | | | | experience the benefits of yoga. |