Downward Dog
Facing downwards and stretching like a dog as we do in “Adhomukha Svanasana” will stimulate yuor nervous system, stretch the backs of your legs, and rejuvenate your whole body. This is also a mild inversion, as your hips are over your head here, so it can help slow down your heartbeat and calm the brain.
Instructions:
1. Stand in mountain pose and inhale. Exhale, bending from the waist, placing each palm on the floor. If you have tight hamstrings, you can bend your knees a little bit here.
2. Bend your knees and step one foot back approximately one and a half leg’s distance, one leg at a time. The distance you will step back will depend on your height. Step your other foot back to meet the back foot.
3. Position the legs and hands in line with one another. Raise your heels, tighten your muscles at the top of your thighs, and pull in your kneecaps. Then stretch the arches of your feet and bring your heels down onto the floor again.
4. Pull yours inner arms up from the elbows to the shoulders. Move your torso towards your legs.
Sarah is a Registered Yoga Teacher with Yoga Alliance. She's been practicing various styles of yoga for ten years and is excited to be sharing her love of yoga with the world. 
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