2. Downward-Facing Dog

Technique:While on all fours, place your palms shoulder-width apart with your fingers pointing forward. The distance between your knees and feet should equal the width of your shoulders. Your hips and arms ought to be parallel to the ground. Flex your lower back. Lift the buttocks backward and upward as you exhale, pushing your hands off the ground. Increase the internal space in each joint by extending the arms and back in a straight line. Knees should be straight, and heels should be pressed into the floor. Hold this position for one minute.

Features:Imagine creating a mountain in the coccyx that has two slopes and a peak. Make an effort to make the slopes and peaks more acute. Throughout, press your hands firmly into the ground.The middle fingers should be extended, the palms should be flat on the floor, and the other fingers should be splayed out to the sides.The feet ought to be flat on the ground and parallel. The toes should be spread apart.The hips should be “wrapped” inside, the legs should be straight, and the buttocks should “unfold” outward.Stretching the hips should be done with the chest.The loins ought to sag.The coccyx should extend upward.The abdomen ought to be lengthened.This position is beneficial for getting rid of exhaustion and regaining lost energy. In essence, it is helpful for athletes who need to recover from a race. The position encourages the softening of salt spurs, relieves pain and stiffness in the heels, and gives the legs a feeling of lightness. Additionally, it strengthens the ankles, shapes the calf muscles into a lovely outline, and lessens the discomfort caused by arthritis in the shoulder joints.