Adho Mukha Svanasana (Downward-Facing Dog Pose)

Keep your palms & Knees on the mat like Manjrasana. The knees & palms should be in one line parallel to each other, Knees under your Hips & Palms under your shoulder.

Heels and soles of the feet should rest completely on the floor, while the feet should be parallel to each other, the toes pointing straight ahead.

Slowly tuck your feet & palms on the mat & lift your hips up & straighten your legs on the floor.

Tuck your belly in and push the chest slightly towards the floor while straightening the spine.

Place your head between the inner side of the upper arms and look down towards the floor keeping the elbows straight and extending the back. This is the final pose.

Breathe normally in this position.

Not releasing your heels down.

Rounding off the back.

Not maintaining the correct distance between hands and feet.

Scrunching your shoulders up closer to your ears.

Removes fatigue and rejuvenates energy in the body.

Reduces anxiety and stress as it increases blood flow to the brain.

Improves core flexibility.

Strengthens the ankles & tones the legs.

Improves the entire body posture.

Avoid in case of any injury or surgery.

Avoid if suffering from acute lumbar spondylitis.

Avoid during pregnancy.