Yoga for Beginners: Downward-Facing Dog

12/03/2009 | 12:00 AM

This pose helps stretch out your back, legs and hands. It increases the strength, flexibility and energizes the whole body. With regular practice, it also improves digestion, relieves tension, and calms the mind (and by extension, the hairline!)

Directions:

Come up onto the yoga mat on your hands and knees. Extend your elbows and relax your upper back between the shoulder blades.
Exhale and lift your body up on your knees. Draw your back backwards from the pelvis, so that your arms and back form one line.
Stretch your legs as if someone is pulling your legs and hips backwards from the top of your upper legs.
Relax and let your head hang down. Stretch out your arms.
Quietly breathe in and out through the belly.
Stay in this pose 1 minute. Then exhale slowly, bending your knees to the floor. Rest.
Take your time to work on making this stretch as deep and comfortable as possible.