Adho Mukha Svanasana
Adho Mukha Svanasana (Downward Facing Dog): A pose you will find in almost every public yoga class, it is deceptively challenging. From hands and kness lift the hips into the air and press down strongly into your index finger and middle finger knuckles. Spread the shoulder blades on the back and lift the armpits away from the floor. Stretch and extend from your hands to your hips and from your hips to your heels. Lift your thighs and press them back, tone the quadriceps to lift the kneecaps up and keep the backs of your knees open. Downward facing dog will strengthen and tonify the whole body while also lengthening the backs of the legs, lower back and sides of the waist.