If you only do one pose, do this pose...

Adho Mukha Svanasana : Downward facing dog pose

There are hundreds, no thousands! of poses and variations in yoga. The reality is that we don't have time to do it all. I know most of you are busy with jobs, kids, life, making food, eating food, sleeping, checking the mail, and all of the tasks that life demands, so it's hard to fit yoga in sometimes. 

I recommend yoga daily. A daily self-healing practice! Maybe you have a whole hour to dedicate to it, great! Maybe you only have half an hour, twenty minutes, maybe even only two minutes, but for sure you have time!

If meditation is not in your practice (which I highly recommend- there are so many benefits to meditation!), try this pose at least to quiet your mind. 

Allignment:

• hands shoulder width apart, pointer fingers facing forwards
• feet hip distance apart (hip bone- not the outside of your hips!)
• tailbone pointing towards the sky
• head in between the arms, so not looking up or down
• keep shoulders away from ears
• Note!! This pose is about getting a long spine NOT straight legs or heels to the ground, that will just come with time. Keep your knees bent if you need to ensure a straight spine

Benefits

• reverses blood flow
• lengthens hamstrings
• clears the mind
• reduces backpain
• strengthens arms and wrists
• stretches calves

Once you find your perfect posture in this moment, hold for five to ten nice long deep breaths. Slowly come out and enjoy your day!!