Benefits: calms the mind, relieves stress and mild depression, energizes the body, strengthens arms and legs, stretches upper and lower body, relieves headaches, back pain, and fatigue

  1. Begin on hands and knees, in table pose. Curl toes under.
  2. Exhale, straighten knees, and lift hips.
  3. Hold this position for as you let your head hang down and breathe.
  4. To release, exhale and bring knees to the floor.
  5. Relax in child's pose.
  6. For a fun variation or to increase difficulty, continue to three-legged doggy pose.

Tip: To encourage breathing, have kids bark in this pose. They can pretend to be big dogs, little dogs, etc.

Downward Facing Dog (Adho Mukha Svanasana)