A Dog Pos-For the Best

How I wish we could take the best from mother nature and inculcate them in our daily life, I am happy that most of the people whom i encountered have shown their concern about the planet and are doing their best , in putting the right foot forward in this scenario. I am also happy with the number of people changing their life style from a stressful life to a Yogic prone way of life ( Goodness how i wish i could use Yoga everywhere).
I wish to discuss a lovely Inverted Dog Pose , which bring that complete sretch you always need and discuss the benefits .Signing off on a funny note , A Dog does teach you a lot in life , helping you change for the BETTER  :D

Inverted Dog Pose

Benefits

• Elongates and releases tension from your spine
• Stretches your hamstrings, calves, arches, and hands
• Strengthens your arms, shoulders, and back
• Improves mobility of your digestive system
• Relieves back pain, headaches, insomnia and fatique
• Helps relieve the symptoms of menopause
• Downward-Facing Dog is a mild inversion that calms the nervous system and helps relieve stress

Steps

1. Come onto your hands and knees with your plams just forward of the shoulders.
2. Spread your fingers with your index finger forward, knees unders your hips and toes tucked.
3. Inhale and lift your knees away from the floor as sit-bones reach towards the ceailing.
4. At first, keep the knees slightly bent and the heels lifted away from the floor.
5. Exhale and elongate up through your tailbone moving the abdomen towards the heels.
6. Your heels lower and your legs lengthen without strain to the hamstrings or a pull on the pelvis. 
7. Roll your upper thighs inward slightly and roll the heels outward slightly.
8. Maintain light pressure on the bases of your index fingers.
9. Widen the shoulder blades and feel them move towards your tailbone.
10. Keep a long neck with your head comfortable in line with the arms.
11. Your elbow and knee joints should not be locked.
12. Emphasize length in the spine as you keep even weight on the hands and feet.  For beginners, a slight softness can be kept in the knees, and the heels do not have to touch the floor.
13. Hold for several breaths, then exit to a new pose or come down to rest in child's pose or thunderbolt pose.