Adho Mukha Śvanāsana
Adho Mukha means having face downwards. Śvāna means a dog.
- Lie on the floor on the stomach, face downwards.
- Keep the feet about one foot apart.
- Place the palms on the floor beside the chest, the fingers pointing forward.
- Exhale and raise the trunk off the floor.
- Straighten the arms, move the head towards the feet and place the heels and soles completely on the floor.
- Keep the legs stiff and do not bend the legs at knees.
- Keeping the elbows straight and extending the back place the crown of the head on the floor.
- Stay in the pose from about 30 seconds to 1 minute with deep breathing.
- Then with an exhalation lift the head off the floor, stretch the trunk forward and lower the body on the floor and relax.
- This pose removes fatigue and bring back the lost energy.
- This pose strengthens the ankles and develops lightness in the legs.
- This pose relieves pain and stiffness in the heels, region of shoulder-blades and helps to soften spurs.