In Sanskrit adho means downward, mukha means face, and svana means dog. Adho Mukha Svanasana is one of the poses in the traditional Sun Salutation sequence. It's also an excellent yoga asana all on its own.

Position of Readiness

Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your fingers wide apart. (Variation: From standing forward bend, walk your hands about one leg length away from your feet.).

Steps

From the table position, curl your toes under. Spread your fingers wide apart.
Exhaling lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press your tailbone upward and feel your spine elongating. Against this resistance, lift the sitting bones upward.

Now exhaling, push your top thighs back and stretch your heels down toward the floor. Straighten your knees with out locking them. Firm the outer thighs and roll the upper thighs inward slightly. Expand your chest by pressing out through your chest points. Press the crown of your head away from your shoulders.

Retain this position for 30 sec. to 3 minutes. To release, bend your knees and return to the starting position.

Benefits

         Adho Mukha Svanasana has lot of corrective and curative effects. The shoulders, hamstrings, calves, arches, and hands are Stretches energizing whole body.

         It calms the brain, relieve stress, mild depression, headache, insomnia, back pain, and fatigue. It is good for high blood pressure, asthma, flat feet, sciatica, sinusitis

          It also helps to relieve the symptoms of menopause, enstrual discomfort when done with head supported. With its proper practice  osteoporosis is also prevented.

Note

Person suffering from Carpal tunnel syndrome, Diarrhea should consult yoga expert before practicing this asana.

 Don’t do this pose late-term Pregnancy.