Downward facing dog (adho mukha shvanasana) is a multi-purpose asana that builds upper body strength, opens the chest and stretches the back. This asana stimulates the nervous system, particularly the brain. This increases blood flow, which improves memory, hearin, eyesight and concentration.

1. From the table position, tuck your toes under and lift your hips up toward the sky.
2. Spread your fingers wide apart, with the middle finger pointing straight forward. Keep your palms shoulder width apart, pressing your fingers and palms into the floor.
3. Keeping your arms straight, press your hips up and back. Keep your spine straight and long. You may add a sligh tilt in your lower back.
4. Your feet are hip-width apart with your toes facing forward. Press your heels into the floor and feel the stretch in the back of your legs. Your legs are straight or with a slight bend at the knees in order to kep yoru back flat.
5. Let your head and back hang freely from your shoulders.
6. Breathe and hold in the inhale for 2-6 breaths.
7. To release, bend your knees and lower your hips back to table position, or come all the way down to child pose.

Modification: Bend your elbows and lower your forearms to the floor.
Contraindications: Chronic or recent back, shoulder, arm or hip injury, or those with high blood pressure should avoid this posture.