Adho = Downward, Mukha = Face, Svana = Dog, Asana = Pose or Posture

Adho Mukha Svanasana, also known as downward-facing dog pose, is named after the way dogs naturally stretch their entire bodies. It is an easy pose that can be done by most practitioners.

It is used as a starting point, a transitional pose, a resting pose, a strengthening pose, and as an inversion pose. This asana allows for a stretch through the back of our legs, along our spinal muscles, and around our shoulders.

Adho Mukha Svanasana, also known as the downward-facing dog pose, is named after how dogs naturally stretch their entire bodies. It is an easy pose that most practitioners can do.

It is used as a starting point, a transitional pose, a resting pose, a strengthening pose, and an inversion pose. This asana allows us to stretch through the back of our legs, spinal muscles, and shoulders.

Steps

1. Come into a tabletop position. Place your knees directly below your hips and your hands slightly forward of your shoulders.
2. Your fingers should be spread evenly, with your palms flat on the floor.
3. Tuck your toes under, lift your knees and hips towards the ceiling, keep your back straight, and straighten your elbows and knees.
4. Your legs and body form a V-shape, with your feet and hands flat on the floor.
5. Firm your shoulder blades, keep your head between your upper arms, and gaze towards your big toes or navel. 
6. Hold the pose for 10-30 seconds. Then exhale and lower your knees to return to the tabletop. 
7. Repeat 2 more times. 
8. Finally, relax in  Sasangasana(Hare Pose) or Balasana (Child Pose) for 30-60 secs.

Tips

1. You can place your hands on a block or a chair to relieve pain in the hands and wrists.
2. Initially, slightly bend your knees and keep your heels off the ground to maintain balance.
3. You can also alternate bending one knee at a time while keeping the other one stretched. After a few practice rounds, you can do it with both knees.

Benefits of Adho Mukha Svanasana (Downward Facing Dog Pose)

1. Stretches your hamstrings, calves, feet, and hands.
2. Strengthens your arms, shoulders, and back.
3. Stretches the chest muscles, increasing lung capacity.
4. Increases blood circulation to the brain.
5. Relieves back pain, headaches, insomnia, and fatigue.
6. Strengthens bones, helping to prevent osteoporosis.
7. It helps relieve the symptoms of menopause.