One-Legged Downward-Facing Dog Pose is great for so many things, including stretching the hamstrings and hips. It calms the mind, energizes, strengthens the arms and improves balance. It relieves insomnia, headache and back pain. It can also lower blood pressure and help with asthma, flat feet, sciatica and sinusitis.
HOW TO DO IT:
Begin on your hands and knees, with your knees below your hips and your hands slightly in front of your shoulders. Spread your palms and press into the floor, keeping your index fingers parallel or turned out slightly.
Come onto the balls of your feet and lift your knees off the floor. To start, it's perfectly okay for your knees to remain bent and for your heels to be off the floor. Lengthen your spine, tilting your tailbone forward.
Actively lift your sitting bones and top thighs toward the ceiling. Lower your heels to the floor--or close to the floor. Straighten your legs, being careful to not lock your knees. Firm your outer thighs and roll them in slightly.
Firm your outer arms, pressing your index fingers into the floor. Lift along your inner arms and inner legs. Firm your shoulder blades down against your back and then open them widely. Keep your head between your arms, looking toward your legs.
Lift your right leg out behind you. Actively reach behind you as you firm your upper thigh and tilt your tailbone toward your pelvis. Keep your shoulders and pelvis square, being careful to not twist your hips and collapse your torso.
Hold for 30 seconds or however long is comfortable for you. Gently return to starting position and then rest for a few breaths in Child's Pose. Repeat, lifting your opposite leg. Don't forget to breathe!