Downward facing dog

Downward-Facing Dog calms the nervous system, works on overall flexibility, decompresses the spine, tones the arms, sculpts the legs, and opens the shoulders,” says Cullis. The pose is often held for five breaths between sides, or longer for more strength-building benefits. Lengthen from your wrists to your hips on your inhales, and deepen your roots from your hips to your heels with each exhale, suggests Cullis.