by 
Downward Facing Dog is a yoga classic, and one of the very first postures that is taught in a beginners class. To begin, one can lie down on one’s belly with hands facing down just below the shoulders. Flexing the feet, one then is able to push oneself up onto the knees and then onto one’s feet stretching the spine while pressing the buttocks and hips towards the sky. Pressing one’s heals towards the floor and grounding one’s hands into the floor. The arms are held straight and long.
The benefits of this posture whether one is a beginner, intermediate or advanced yogi, include stretching and strengthening the shoulders, hips, legs and back (spine). It relieves back pain, improves circulation, especially in the brain and both relaxes and energizes the nervous system.
