Trueman adds that downward dog “elongates the spine, hamstrings and calf muscles,” while “strengthening arms, shoulders and legs,” improving your awareness and posture.

Downward dog is already a beneficial move without any tweaks. It stretches out your body, strengthens your muscles, stabilizes your spine, and helps relieve pain.

Trueman adds that downward dog “elongates the spine, hamstrings and calf muscles,” while “strengthening arms, shoulders and legs,” improving your awareness and posture.

The turbo dog pose is a variation on the downward dog in yoga and helps build upper body strength, focusing on your triceps, shoulders, back and chest muscles. Here's how to do it.

Adho Mukha Svanasana is a very powerful posture that can relieve stress, promote mental stability and well-being, and release emotional tension to enhance mindfulness.

3. Plank into downward dog Muscles worked: core, shoulders, back, glutes a) Start on the floor on your hands and knees. Get onto your elbows and stack them directly under your shoulders.

1. Cat/cow (Bitilasana Marjaryasana) Cat/cow is a gentle pose that stretches the front, back and neck muscles and strengthens the core muscles.