Adho Mukha Svanasana ~ Downard Facing Dog
Type of asana: Standing/Forward Bend/Inversion
Calms the brain, relieves stress and mild depression. Stretches back body, arches and hands. Strengthens arms and legs. Improves digestion. Therapeutic for sinusitis.
This pose requires a lot of strength, flexibility and alertness. Do not let it's commonality in classes fool you: this is a very difficult pose! It may be the first you will learn and the last you ever "master."
Support your head on a pillow or block for a soothing version.
Stay in the pose five minutes if possible, pump your legs if you like.
Feeling it in your shoulders? Bend your legs and press back with your hands. Your legs do not need to be straight, they may never be straight! Your heels do not need to touch the floor. Wrists in pain? Place your hands on a wall about hips height, step back and drop your chest towards the floor.