Adho Mukha Svanasana - Upward-Facing Dog

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STEPS :

1. Begin on your belly with your feet hip-distance apart and your hands placed beside your lower ribs.
2. Extend your legs and press down with all ten toe nails to activate your quadriceps.
3. Rotate your inner thighs to the ceiling while firming your outer ankles into your midline.
4. Press down with your hands and feet.
5. On an inhalation, straighten your arms and lift your legs.
6. With your arms perpendicular to the floor, your feet anchored, and your legs active, draw your chest forward and up.
7. Draw your shoulders back while rooting down with your hands.
8. Make sure that the curve of your neck is a continuation of the curve of your mid and upper back.
9. Hold for 5 breaths, then release.

Benefits

• Helpful in thyroid issues
• Tones back, thighs and calves
• Strengthens shoulders and arms
• Strengthens the spine, arms, wrists.
• Stretches chest and lungs, shoulders, and abdomen.
• Improves the lungs' breathing capacity.
• Stimulates abdominal organs.
• Helps relieve mild depression, fatigue, and sciatica.
• Therapeutic for asthma.

Who Can Do

Consult a doctor before beginning an exercise regime.