Adho means “downward”, mukha “face” and svana “dog.” Adho Mukha Svanasana – Downward Dog Pose is based on the movements of the dog when stretching downward. The spine and legs are very stretched in this position. A good posture to perform before and after this is Balasana (Childs Pose).
- Lie in a prone position with your arms at your sides. Separate your feet about 10 cm. fingers out.
- Bend your elbows and place your hands next to your chest. Press your palms to the ground, fingers slightly apart and forward. Keep your toes off the ground.
- Raise your torso to a kneeling position on all fours.
- Roll your toes inward and lift your hips in a straight line. Stretch your heels down. Relax your neck and stretch your back to lower your crown. Push off with your heels. Hold 30 seconds, breathing evenly. Sit up gently.
- Improves blood circulation
- Tones the reproductive organs
- Strengthens the back, neck, abdomen and legs