Adho Mukha Svanasana means Adho means ''Downward'', Mukh means ''Face'', Svana means ''Dog'', and Asana means ''Pose''. This is also called ''Downward Facing Dog'' in English. This poses especially effective in strengthening hands and legs.
Lie down on the floor and keep facing the floor. maintain the distance between legs one foot apart. Keep your palms near your chest fingers straight and pointing to your head. Breathe out and press your palms down to raise your body up, like dandasana. slowly move your head inwards and then walk your legs forward to bring your body in an inverted ''V'' shape. make ensure the legs are stiff and knees are not bent and feet are parallel to each other. put on the crown of your head on the floor. Relax this pose for one minute with deep breathing. Bring the head which is inward and slowly lie down on the floor and relax.
Benefits of Adho Mukha Svanasana yoga:
There are the most important health benefits of Adho Mukha Svanasana are,
1. This pose helps to strengthen the muscles in the legs.
2. Adho Mukha Svanasana Increase the flow of blood to the brain. help to activate the brain.
3. This asana helps to prevent carpal tunnel syndrome.
4. Continues practices of this asana help to strengthen your hands and shoulders.
5. Regular practice of this asana helps to alleviate pain in the lower back.
6. Adho Mukha Svanasana is useful to relieve stress and anxiety.
7. This pose helps to improve blood circulation in the inner organ. And also improves your concentration and energy levels. Regular practice of this asana helps to relieve neck tension and feel more energetic.
8. Adho Mukha Svanasana is the best for minimizing the pain in the heels due to the continuous stretch on the heels.
Step by step Adho Mukha Svanasana yoga:
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.