Adhomukha Svanasana

1. Stand in tadasana (mountain pose)

2. Inhale and raise your prayer hands into an upward salute.

3. Exhale and hinge into standing forward bend.

4. Inhale and extend your spine into standing half forward bend.

5. Exhale and step or jump back to plank pose.

6. Exhale and push your hips towards the sky as you step each foot back until your body is in the shape of an inverted “V” for downward facing dog. Here alignment of your body is very important. Keep your palms pressing flat against the floor and your abs engaged. Keep lifting your sitting bones towards the ceiling. Keep your gaze towards your navel, but make sure you’re head is hanging comfortably. Inhale and exhale steadily for five breaths.

This classic yoga pose is a great total body stretch that targets back extensors, or the large muscles that help form your lower back, support your spine, and help you stand and lift objects.

Image credit: Image by AndiP from Pixabay (cc by 0)