Downward-Facing Dog
(Audo Mukha Svanasana)

An alternative to Headstand, this is your basic inversion.  Down Dog targets the shoulders and ankles, the abdomen is toned, and the back/spine is lengthened. 

-Begin in table top position, move hands a few inches forward of shoulders, keeping them still shoulder distance apart and fingers wide.  With knees hips width apart curl toes under.
-EXHALE and jackknife hips up and back to where the wall and ceiling meet behind you.  Without moving the hands closer to your toes, press through your palms and shoulders to lengthen your spine and shoulders up and back.
-Move your shoulders up and away from your ears, allowing your neck to lengthen downward. 
-Pressing through the entire palm/hand, retract your shoulder blades and move your quadriceps into your hamstrings and your shins into your heels. 
-Keeping the hips moving up and back lengthen the space between the sits bones and heels. 
-HOLD pose for 30 – 60 seconds.
-Exhale come out of the pose and move into Devotional.

TIP:
-Contract abdominals up and in to tone and stimulate the inner organs
-Great pose for pregnancy
-Try not to collapse in the shoulder girdle
-Turn elbows down to the floor (while keeping them straight)