Sanskrit Name and meaning
(AH-doh MOO-kah shvah-NAHS-anna)
adho = downward
mukha = face
svana = dog
Step 1 - Come down onto the floor on your hands and knees with your shoulders stacked directly over your wrists and your hips over your knees. Curl your toes under.
Step 2 - Spread your fingers wide, lift your knees off the floor, and lift your hips up to the ceiling. Straighten the legs without locking out the knee joints. For those with tight hamstrings, you may keep a slight bend in your knees.
Step 3 - Press into the hands and lengthen your arms. Keep your head between your arms. Spiral the inner thighs slightly inward.
Step 4 - Draw the shoulder blades down your back.
Step 5 - Stay for one to two minutes, then lower back down to your knees.
Stretches the shoulders, hamstrings, calves, arches of the feet, and hands
Strengthens the arms and legs
Calms the brain and helps relieve stress
Relieves headache, insomnia, back pain, and fatigue
Therapeutic for high blood pressure, asthma and sciatica
Avoid if in late term pregnancy or if you have carpal tunnel syndrome
If you have high blood pressure or headache, support your head on a bolster or block with the ears between the arms