5. Downward-Facing Dog (Adho Mukha Svanasana)
What it does: Downward-facing dog, another pose found in the Sun Salutation sequence, strengthens the legs and arms, while stretching the calves, hamstrings, shoulders, hands and wrists.
How to do it: Start on your hands and knees, with your hands just in front of your shoulders and your knees directly below your hips. Press your hands firmly onto the floor, with index fingers pointing forward. As you exhale, lift your knees off the floor, keeping the knees slightly bent. Stretch your tailbone toward the ceiling to lengthen your spine. Press your heels down toward the floor and your thighs back to straighten your legs. Keep pressing the base of your index fingers into the floor and lift along your arms from your hands to your shoulders. Draw your shoulder blades against your back and down toward your tailbone. When done, drop your knees to the floor.
How to get better: It’s okay to keep the knees slightly bent in this pose—focus more on lengthening your spine. Use your triceps to straighten your arms, but keep the shoulders from moving toward your ears.
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