3. DOWNWARD DOG ADHO MUKHA SVANASANA

Begin on all-fours, with your hands a palm’s length in front of your shoulders, shoulder-width apart, fingers spread and wrist creases facing the front of the mat. Have your knees directly beneath your hips and your shins parallel. Tuck under your toes.

Root through the base of your thumbs and index fingers, then raise your knees off the mat, drawing your tailbone back and up to lengthen your spine.

Keep your knees bent initially, checking they are in line with your middle toes, and focus on extending your spine by grounding through your hands (imagine you are pushing the floor away from you). Rotate your upper arms externally and draw your shoulder blades down your spine. Lower your front ribs toward your thighs and release your neck.

Take a couple of breaths here, then bring your attention to your hips. Lift and broaden your sitting bones, checking your hips are comfortable, and gently draw one heel and then the other towards the mat, stretching out your hamstrings in a walking motion.

Spread your toes and lower both heels. If they reach the ground, check your weight is evenly distributed through each foot and your inner arches lifted.

Take five long slow breaths in the pose. When you feel ready, exhale, gently lower your knees and sit back in Child’s pose.

Benefits

Tones and relaxes the nervous system

Relieves extreme fatigue

Reduces palpitations and breathlessness

Eases insomnia

Variation

HALF DOG

Stand a leg’s distance from a wall and rest your palms against it, or use a sturdy chair. Walk your hands down the wall until your spine is parallel to the floor. Actively root through your hands, draw your shoulder blades down your spine and extend your tailbone away from your crown to lengthen your spine. Ground through your feet and take a micro-bend in your knees. Enjoy the sensation of this stretch for five deep abdominal breaths.