Adho Mukha Svanasana (Downward Facing Dog)

Benefits: Strengthens and stabilises the upper back, shoulders and neck, stretches the calves, hamstrings and wrists, strengthens the core muscles gently.

As with all exercise, you need to listen to your body, keep the back of the neck and spine lengthened and the rib cage lifted. Remember to breathe as you work with the different exercises.

--- Downward Facing Dog Pose  

Lower onto your hands and knees on your yoga mat. Ensure that your knees are squarely below your hips, and your hands are slightly forward of your shoulders, fingers pointing forwards.

Lift your knees from the floor, keeping them slightly bent and your heels off the floor. Lengthen your back and spine, lifting your pelvis towards the ceiling.

Push your top thighs backwards, and stretch your heels onto or towards the floor. Slowly start to straighten your knees, but be careful not to overextend or lock them.

Firm your upper arms, and push through your fingers towards the floor. Draw your shoulder blades down and against your back, while keeping your head steady between your upper arms, taking care not to let it drop.

Breathe and hold this pose for 1-3 minutes before slowly bending at the knees and returning to the floor. Repeat a few times if desired.