Adhowha?

Adho = downward
Mukha = face
Svana = dog
Asana = posture, seat, connection to earth

Benefits

1. Calms the mind
2. Strengthens the arms, wrists, hands and shoulders
3. Stretches the shoulders, hamstrings, calves, and hands
4. Can help relieve headaches, insomnia, back pain and increase energy

What to Watch Out For

Be careful in this pose if you are pregnant (it’s not advised for late-term), have an upset stomach, have carpal tunnel syndrome (you can try this on fists, or on your elbows), or high blood pressure.

Step by Step

As in all yoga postures, the breath is vital. I’ve written more here on how to breathe yogically.

1. From Bhujangasana, pull your belly button into your core, bend your knees, inhale your sit bones up and all the way back while pressing into your palms and extending your arms.

2. Let your crown drop to the floor, your shoulders come away from your ears, and your heels intend towards the earth; it’s okay if you have slightly bent knees, and if your heels don’t make it. Tuck your heels behind your toes so you can’t see them—to align them with your sit bones—and turn your outer thighs inward.

3. Spread your fingers really wide, pressing evenly into the root of your thumb and index finger, resting the weight evenly throughout your entire palm.

4. Breathe deep.

Next up:

Move into a lunge on the side you haven’t done, then step up into Tadasana/Mountain Pose.

Off The Mat

Got tension all over? Get into down dog. This whole body booster wakes up, energizes and relaxes your whole self. Try staying here for 10 breaths—on the kitchen floor, at your in-laws, in a guest bathroom.

[Photo by dvs]