Adho Mukha Svanasana

Adho Mukha Svanasana helps in building power, flexibility and alertness. Adho Mukha Svanasana pose also stretches the spine and hamstrings and relaxes the heart. This Yoga pose is not tough to start. Keep your legs at a distance from each other and your arms shoulder width separately. Remember that your middle fingers should be parallel and pointing forward. Sway your elbows so that the inner elbow is facing forward. Breathe in and twist your toes under, as if starting to stand on your toes. Thereafter breathe out and straighten your legs and push upward with your arms.

The aim of this part of the Yoga pose is to stretch the spine while keeping your legs straight and your feet flat on the ground. The most important thing is to work on lengthening the spine. Don't let your shoulders crawl up by your ears, try to keep them down. There should be equal distribution of weight between hands and feet. Remain in the same pose for a few breaths. Repeat it several times along with inhaling and exhaling of breath.