Downward-Facing Dog Pose (Adho Mukha Svanasana)
"You've probably seen a dog reach its arms forward and lift its tail up, upon waking up from a nap — and with good reason. Inversions, in which your heart is above your head, can have an invigorating effect," Davidson says.
- Begin on your hands and knees. Your wrists should be underneath your shoulders, and your knees should be underneath your hips.
- Inhale as you tuck your toes under your heels. Then, exhale to lift your hips, coming into an upside down "V" shape called Downward Facing Dog.
- Spread your fingers wide and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms and direct your gaze through your legs or up toward your belly button.
- Perform this pose for one minute.
- If you have a difficult time holding it for that long, Davidson suggests focusing on one gaze point behind you and reconnecting to your intention: "breathe in, 'I am . . . ' breathe out, 'your intention.'"