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Downward-Facing Dog (Adho mukha śvānāsana) is a standing mid-inversion yoga pose that stretches the entire body. Named for the similar manner in which a dog stretches its entire body, the Downward-Facing Dog pose stretches the whole back, ankles, calves, hamstrings, spine, chest, and shoulders while strengthening the arms and legs. To perform Downward-Facing Dog, start in all fours and bring your hands forward of the shoulders. Firming the hands down, press the floor away from you while lifting your pelvis. Engage your arm muscles and push your fingers into the floor.
Sanskrit Name: Adho mukha śvānāsana
Benefits (Physical): Stretches whole back, ankles, calves, hamstrings, spine, chest, shoulders
Benefits (Core): Calms mind, blood circulation, energizes body
Modifications: Use a belt loop around upper arms, belt loop on upper legs
Variations: Incase the stretch by lifting onto the balls of your feet
Yoga Downward-Facing Dog side elevation (Male & Female)
Child’s Pose (Bālāsana) is a resting yoga position used for reducing stress and fatigue. Relaxing bodily muscles while stretching the hips, thighs, and ankles, Child’s Pose calms and restores the body through centering and calming positioning. To perform Child’s Pose, from your hands and knees, rest your buttocks on your heals and bow and lengthen forward with your forehead coming to the floor. Extend your arms and press your palms down with your eyes closed and inward.
Sanskrit Name: Bālāsana
Benefits (Physical): Stretches hips, thighs and ankles
Benefits (Core): Resting, relaxation, reduces stress and fatigue
Modifications: Place a thick blanket between thighs and calves if difficult
Variations: Spread the knees to have a deep stretch in hips, rest arms alongside thighs for a more calming pose
Yoga Child’s Pose side elevation (Male & Female)