Also known as Downward-Facing Dog Pose. Adho Mukha means having the face downside. Svana means a dog. The posturesame as a dog stretching itself with head and forelegs down and the hind legs up, hence the name. Adho Mukha Svanasana 5 details provided to you by YogaIQ.
1. Remain full length on the floor on the stomach, face directed down. The feet should be kept one foot away from each other.
2. Place the palms by the side of the chest, the fingers straight and pointing in the direction of the head.
3. Breath out and raise the trunk from the floor. Straighten the arms, move the head inwards towards the feet and place the crown of the head on the floor, keeping the elbows straight and extending the back. (Side view: Step 1• Back view: Step 2)
4. Keep the legs stiff and do not curve the knees but press the heels down. The heels and soles of the feet should loosen completely on the floor, while the feet should be parallel to each other, the toes pointing straight ahead.
5. Hold in the posture for about a minute with deep breathing. Then with an breath out lift the head off the floor, extend the trunk forward and lower the body gently to the floor and relax.
When one is exhausted, a longer stay in this pose removes fatigue and brings back the lost energy. This Asana is very effective for runners who get tired after a hard race. and also sprinters will develop speed and lightness in the legs. The pose relieves pain and stiffness in the heels and helps to soften calcaneal spurs. It strengthens the ankles and makes the legs shapely. The practice of this asana helps to eradicate stiffness in the region of the shoulder-blades, and arthritis of the shoulder joints is relieved. The abdominal muscles are dragged towards the spine and strengthened