Downward Facing Dog (often called Downward Dog or "Downdog") is a pose that is quite popular in yoga classes. It is often held for several breaths. But it can be difficult for a beginner to hold the pose for several breaths. If this is the case for you, keep practicing, because this posture has great benefits.
The benefits of this posture will get you hooked. It can bring you a very fulfilling feeling in your whole body and mind. So it should not be left aside.
Downward dog is very calming and, due to the upper half of the body being inverted, it helps the flow of the blood. As the whole back side of the body is stretched, the legs, arms and core muscles work at holding your position. Downdog is wonderful for tension release.
Lengthen your spine. To do that, remember to lift the hips up and press the hands and feet away from your hips.
Lift one leg off the floor as high as you can.
Lift one leg off the floor and bent the knee of that leg, lowering your foot behind you. Open up your hip to the side. Try keeping your shoulders square with the floor.
This variation of Downward Dog will work on your abdominal muscles. Tuck one knee in, as well as your chin, as you round up your spine. Press your back toward the ceiling, as you contract your abdominal muscles to tuck your leg further in.
Get on your toes. This will help you press the hips toward the ceiling. Try reaching up as far as you can with your hips and then lower the heels down to the floor.
Or Walk the Dog: lift the heels up alternately, pressing down the opposite heel. This is great to help warm-up the back of your legs.