Downward Facing Dog

They say you shouldn't have favourites, but many people chose this asana as theirs: Downward Facing Dog (Adho Mukha Svanasana). 

This wonderfully complete asana is sometimes described as 'the all in one' yoga pose - with  good reason.

It has an instantly camling, but rejuvenating effect on the body and mind - five or 10 breaths in a good Downward Dog is a brilliant anti-headache and tiredness weapon.

In dynamic, or 'flow' classes, Adho Mukha Svanasana is taught as a base position between other asanas. It therefore often feels like 'coming home'.

Benefits:

* Downward Dog stretches the hamstrings, calves, and shoulders, calms the mind and helps to relieve stress and depression.

* It energises the body, combats insomnia, poor digestion and back pain, and can help conditions as diverse as asthma and sinusitis.

* Beginners can find it tough, but as your practice develops, you will come to think of Downward Dog as a resting pose - you can sink into it inbetween more dynamic asanas.

Pointers to remember:

* Keep your hands flat on the floor and be mindful of pushing into them. The fingers should be spread wide, and also kept flat.

* At the same time, visualise the heels of your feet coming to the floor, whether or not they do. Sink back into you heels and enjoy the stretch in your hamstrings and the opening in the back of the legs. 

* Your arms and legs should be around a hip width apart. If your hamstrings are very tight, bend the knees a little - keeping length in the spine is important.

* Try to outwardly rotate your shoulders away from your ears, opening your chest as you do so. The arms should be roughly hip width apart - straight, but not locked.

* Keep your neck soft and focus on breathing slowly and deeply. Five long breaths here is a good start for beginners. More experienced practitioners can try 10 or 15.

* Engage your imagination. Try moving around a little in this pose. Swing your hips from side to side, and 'walk the dog' by pressing one heel down into the floor while bending the other leg. Move your feet around a little to find where is comfortable - but still challenging - for you.

* If your hamstrings are tight, bend the knees a little, allowing your spine to maintain its length.

* Think about lifting up and lengthening out of the hands and wrists, pelvis and hips high.

* When you get tired, come down into child's pose. Lift into Downward Dog again on an exhale.

Contraindications: late-term pregnancy, high blood pressure or severe headaches. Also, carpal tunnel syndrome.