Adho Mukha Svanasana
Commonly known as Downward Facing Dog, this inversion offers lengthening through the entire back side of the body as well as strengthening in the upper body. A deep hamstring stretch when the legs are kept straight and a calf stretch as the heels move toward the floor bring length to the legs. The hands push into the floor and bare weight. The arms are externally rotated and the shoulders move away from the ears. Hips move upward, lengthening the spine. The head hangs and the gaze or drishti is back toward the navel or through the legs, elongating the neck. The knees are engaged and quadriceps are active and internally rotated. The abdomen is contracted and the rib cage moves toward the thighs. Namaste.