Beginner Yoga Poses That Can Be Done From Home

Downward-Facing Dog

To get into Downward-Facing Dog, traditionally called Adho Mukha Svanasana, you must get on all fours with your hands and knees shoulder-and-hip-width apart. Walk your hands back towards your feet, spreading your fingers for more stability. Curl your toes, keep knees bent slightly, and gently push your hips upward so your body resembles an upside-down V. To get a stronger stretch, keep your heels on the floor, and alternate pressure from heel to heel. The benefits of Downward-Facing Dog are that it helps and encourages circulation of blood, and is an excellent stretch for calves and heels.

Upward-Facing Dog

To get into Urdhva Mukha Svanasana, commonly called Upward-Facing Dog, lie down with your chest against the floor. Position your thumbs under your shoulders, and extend your legs with the tops of your feet on the floor. Gently push your hips down as you squeeze your glutes. Keep your shoulders down as you push up and lift your chest off of the ground. Relax and repeat. The benefits of Upward-Facing Dog include improvements to posture, stretches and strengthens wrists, arms, and spine, and it can help relieve mild depression, fatigue, and sciatica.