Regular practice of Downward-facing dog – Adho Mukha Svanasana will help to restore your whole body. It’s a pose that will ground you in the moment, calms and soothes your mind, and balances your nervous system. Hold this pose for 10–15 seconds – for those with more experience, hold for up to a minute.
- Calms the brain
- Opens the chest
- Strengthens and tones the legs
- Creates flexibility in the shoulders, upper and lower back
Here’s how to do it
- From Child’s pose – Adho Mukha Virasana lift your head up.
- Push the weight into your feet and hands and bending your knees come up into the pose. Keep your fingers spread and distribute your weight evenly.
- Repeat the pose 2–3 times, resting in Child’s pose – Adho Mukha Virasana in between.
- See the photos below for alternatives if the first variation is uncomfortable.
- Move on to do Standing Forward Bend – Ardha Uttanasana.
- If you have any issues with your shoulders, hands or wrists, make sure that you are ok to take weight in your hands.
- If you have lower back pain problems put your heels high up at the wall with your feet wider apart.
- If you’re feeling exhausted, support your head on bolster, folded blanket, or pillow.
- You can also use a chair for support if you are unable to do the full pose.