If there was just one posture I could pick that worked as an instant pick-me-up for the mind, it would bethe downward facing dog. A whole body stretch and a quick rejuvenator, the posture basically imitates the stretch that dogs perform when they come out of slumber. If you observe , you can see how every bit of their body participates in the movement. A quiver passes through their bodies as the muscles stretch and releases pent up toxins into the blood stream. In an instant, they are ready to spring up for a biscuit or go for a run. The forward-bending action of the stretch boosts blood supply to the brain. The posture engages the whole body, as it aligns the limbs with the central structure of the spine and hips, toning the muscles and restoring balance. The back of the legs receive an incredible stretch, making this a perfect post- work out posture.
Adho Mukha SvanasanaCaution: Do not strain to push the body into straight lines. With regular practice, the muscles will lengthen and naturally hoist you into the perfect pose. Pregnant women and those with high BP should not hold for more than five counts.
Make sure you are on an empty stomach or are doing this at least two and a half hours after a meal.
Warm up by marching on the spot for a minute and rotating your hips and shoulders clockwise and anticlockwise 10 times.
You will need a yoga mat and a long, rolled towel.
Come onto all fours like a crawling child.
Place your hands shoulder-width apart and align your wrists, elbows and shoulders in the same line.
Keep your knees and feet hip-width apart as you tuck your toes in.
If you know you are inflexible, place the rolled towel behind your feet so that you can place your heels on them later.
Exhale, straighten out your knees (making sure they are pointing forward) and lift your hips up towards the ceiling.
Gently push your heels downwards and your head towards your knees.
Hold for five to 10 breaths.
Slowly bend your knees and come back on all fours. Repeat twice.
