Downward-Facing Dog

Adho Mukha Svanasana (Downward-Facing Dog) is one of those poses that you will repeat in each yoga class and several times. In Sanskrit means:

How to do it (step-by-step)

1. Take an "all four" position, knees below the hips and arms slightly extended forward. Extend your palms and extend your fingers.

2. With your exhale, lift your knees off the floor. From the beginning, keep your knees slightly bent and your heels raised off the floor. Lift your back and seat bones toward the ceiling. Awareness of the contact of the palms, soles, and the ground by "feeling" the ground.

3. With one of the following exhalations, push your thighs and buttocks high up towards the ceiling and your heels towards or on the floor. 

4. Tighten your knees. Hold your head between your hands and look at your thighs. Then, with an exhalation, bend your knees and relax Child's Pose (Balasana).

As you perform this asana you will feel your spine elongate and your shoulders and shoulders widen along your spine.

Stay in this position for 5-10 breaths.

Benefits

Physical benefits from Adho Mukha Svanasana: stretches the shoulders, back of his thighs, legs, and arms; strengthens the upper body, arms, and shoulders; improves digestion; helps to prevent osteoporosis; lengthens the spine; relieves menopausal symptoms, insomnia, headache, back pain, and weakness.

Mental benefits from Adho Mukha Svanasana: calms the mind; relieves stress and mild depression; harmonizes the nervous system, and energizes the body.

You should avoid this pose if you have: wrist injuries, high blood pressure, headaches, carpal tunnel syndrome, or if you are pregnant.

For high blood pressure and headaches, rest your head on rolled-up blankets, pillows, or blocks.

Regular practice of this pose affects Muladhara (Root) Chakra, as well as the Anahata (Heart) Chakra.