illust by- Irina Kerasoshvili,http://www.behance.net/Kerasoshvili
Benefits
1. Stretches the thighs and calves.
2. Reduces the fatigue of neck and shoulder.
3. Corrects the ankles and toes.
downward dog (for beginner)
1. Stand erect , inhale and
raise your arms to the chest height (stretch)
2. Exhale and
bend your upper body and touch both palms on the floor
(Don't bend the legs)
3. Bend your knees to step backward
then stretch your legs and arms.
Stay this pose for 30 seconds.
Breathe gently.
4. Inhale and back to normal
Relax
