Downward-Facing Dog - Adho Mukha Svanasana (AH-doh MOO-kah shvah-NAHS-anna)

Benefits: The downward facing-dog stretches the back, shoulders, and hamstrings and opens the chest. It strengthens the arms and legs, relieves symptoms of stress and headaches. The pose also improves digestion.

Steps to performing adho mukha svanasana:
• Place yourself on the floors on all fours (in a table position). Have your knees directly below your hips and your hands slightly in front of your shoulders.
• Spread your fingers so that your middle finger is pointing straight ahead of you.
• Now, straighten out your arms, pushing your hips up and back.
• Plant your heels squarely on the ground and straighten out your legs (bending the knees a little is alright to keep your heels on the ground. Make sure not to lock your knees.
• Keep you head between your arms; don’t let it hang. Viewed from the side, you should look similar to a right angle.
• Hold in place for one to three minutes.

Anatomical Focus: Upper back

Cautions: Blood going to your head can make you light-headed. Also, do not attempt to perform this pose during late-term pregnancy.

Hints/Tips: Beginners can put their hands on blocks or a folding chair until they have enough flexibility to use the floor. Advanced students also can bend their arms to lower their forearms to the ground. People are prone to slipping with this pose in particular. Using a spray cleaner on a mat can help reduce such instances of slipping.

Preparatory Poses:
• Uttanasana

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