Ardho Mukha Svanasana

Starting from the cat posture, take a full breath in and while exhaling, push the backside up into the air and raise up onto the toes, so that the body forms a triangle with the floor as the base. As you inhale, gently lower the heels a little, while lifting the hips a little higher, thereby creating an opening at the back of the legs from the heels to the lower back. Be sure not to over-stretch the hamstrings or calves. On the exhalation, let the head hang a little lower, while moving the shoulder blades away from the ears, down the back - keeping the arms strong and as straight as possible, creating a lengthening of the back. Repeat for 2 more breaths, then on an in-breath return to hands and knees for a rest. If you are up to it, repeat once more.

 

Dog posture is one of the classic Yoga postures. It opens and tones the back, legs and shoulders, and as a consequence of the 'head low' position, can be very invigorating and balancing for many of the internal organs.