Adho Mukha Svanasana
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.
Come onto the floor on all fours. From the table position, curl your toes under. Spread your fingers wide apart. Keep your hands as wide as your shoulders and feet as wide as your hip. 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. Expand your chest by pressing out through your chest points. Press the crown of your head away from your shoulders. Bring the chin closer to the chest to relax the back of the neck.
Retain this position for 30 sec. to 1 minute. To release, bend your knees and return to the starting position/all fours.
This Asana has a lot of corrective and curative effects.
The shoulders, hamstrings, calves, arches, and hands are stretched, 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 and menstrual discomfort when done with the head supported.
With its proper practice osteoporosis is also prevented.