Downward Dog Pose

Downward-Facing Dog, Adho Mukha Svanasana Adho means downward, mukha face and svana dog. The body makes an upside-down V, hips lifted high, arms and spine in one long line from wrists to tailbone. The heels in this photo hover just off the mat, which is fine: a long back matters more than flat heels. It stretches the hamstrings and calves and strengthens the shoulders, and flowing classes return to it again and again between other poses. If the back rounds, bend the knees generously and push the floor away with the hands.