Adho Mukha Svanasana posture replicates a dog bending forward, hence the name downward facing dog pose. This asana can be practiced by any beginner too and with all its benefits, one should include it as a part of daily yoga practice.
It is a standing pose and mild inversion that builds strength while stretching the whole body. Yoga expert Joshna Ramakrishnan from ‘Maya and Josh’ shows us how to do Adho Mukha Svanasana.
Come onto all fours (on your hands and knees) bring your hands slightly forward of your shoulders.
Middle finger pointing forward with your fingers spread,
As you breath out lift the hips up, straightening the knees and elbows, form an inverted V-shape with the body.
Hands are shoulder width apart, feet are hip width apart and parallel to each other. Toes point straight ahead.
Press your hands into the ground. Widen through the shoulder blades. Keep the neck lengthened by touching the ears to the inner arms.
Hold the downward dog pose and take long deep breaths. Look towards the navel.
Exhale. Bend the knees, return to table pose and come to Child’s Pose.