1. Start by coming onto the floor on your hands and knees. Place your hands slightly forward of your shoulders, and your knees directly below your hips. Your fingers should be spread wide, pointing forward.
2. As you exhale, tuck your toes under and lift your knees off the floor, slowly straightening your legs. Your body will form an inverted "V" shape.
3. Lengthen your spine by reaching your tailbone away from your pelvis. Keep your arms straight and engage your upper arms, rotating them externally.
4. Press your palms firmly into the ground and distribute the weight evenly between your hands and feet.
5. Your feet should be hip-width apart, and your toes should point forward. If needed, you can slightly bend your knees to keep the spine long.
6. Relax your head and neck, allowing them to hang freely between your upper arms. Your gaze can be directed towards your navel or slightly forward.
7. Keep your shoulder blades broad and draw them away from your ears, creating space in your upper back.
8. Engage your thigh muscles and press your heels down toward the ground. While your heels may not reach the floor initially, aim to lengthen your hamstrings and calves over time.
9. Maintain a steady breath throughout the pose, inhaling and exhaling deeply.
10. Hold the pose for 5 to 10 breaths, or longer if you feel comfortable. To release, gently bend your knees and come back to the starting position on your hands and knees.

• Avoid collapsing the chest and sinking the shoulders. Instead, actively engage the muscles of the upper body to maintain stability and openness.
• If you have tight hamstrings, it's perfectly fine to keep a slight bend in the knees. Focus on elongating the spine and drawing the tailbone upward.
• Modify the pose as needed. You can use props like blocks under your hands or a folded blanket under your heels for support.

Health Benefits of Adho Mukha Svanasana (Downward-Facing Dog pose)

1. Strengthens the upper body: Downward-Facing Dog is a weight-bearing pose that engages the muscles of the arms, shoulders, and upper back. Regular practice helps to strengthen these areas, improving overall upper body strength and stability.
2. Stretches the hamstrings and calves: The pose elongates the back of the legs, stretching the hamstrings and calves. It can help increase flexibility in these areas, reducing tightness and improving range of motion.
3. Lengthens and decompresses the spine: In Downward-Facing Dog, the spine is elongated, creating space between the vertebrae. This helps to relieve tension and compression in the spine, promoting better posture and alignment.
4. Opens the shoulders and chest: The pose encourages the shoulders to open and the chest to expand. It counteracts the forward slumping posture often caused by sedentary lifestyles, helping to improve posture and alleviate tension in the upper body.
5. Increases blood circulation: Being an inverted pose, Downward-Facing Dog allows for better blood flow to the brain and upper body. This can improve circulation, oxygenation, and nutrient supply to the cells, enhancing overall vitality and energy levels.
6. Relieves stress and calms the mind: Downward-Facing Dog is considered an inversion and a mild inversion has a calming effect on the nervous system. It can help reduce stress, anxiety, and fatigue while promoting a sense of calm and relaxation.
7. Enhances digestion: The pose activates the abdominal muscles and stimulates the digestive organs. It can help improve digestion and relieve symptoms of indigestion, bloating, and constipation.
8. Builds core strength and stability: While in the pose, the core muscles are engaged to maintain stability and support the body. Regular practice of Downward-Facing Dog can help strengthen the abdominal muscles, providing a solid foundation for other yoga poses and daily activities.
9. Improves focus and concentration: The mindful practice of Downward-Facing Dog, with its focus on breath and alignment, can enhance mental clarity, focus, and concentration. It promotes a sense of presence and can be used as a grounding pose in times of mental or emotional overwhelm.
10. Boosts energy and rejuvenates the body: Downward-Facing Dog is known to be an energizing pose that can help relieve fatigue and invigorate the body. It stretches and strengthens multiple muscle groups simultaneously, increasing overall vitality and promoting a sense of rejuvenation.

Precautions while doing Adho Mukha Svanasana (Downward-Facing Dog pose)

1. Warm up: Before attempting Downward-Facing Dog, it's recommended to warm up your body with gentle stretches and movements. This helps prepare the muscles and joints for the pose, reducing the risk of strain or injury.
2. Modify as needed: Every body is unique, and it's essential to modify the pose according to your individual flexibility and strength. If you have tight hamstrings or shoulder issues, you can slightly bend your knees or use props like blocks under your hands for support. Listen to your body and make adjustments to maintain comfort and alignment.
3. Avoid excessive pressure on the wrists: Downward-Facing Dog places weight on the hands and wrists. If you have any wrist issues or discomfort, you can try placing a rolled-up towel or a yoga mat under your wrists to provide extra support. You can also practice variations of the pose, such as Dolphin pose, which reduce the pressure on the wrists.
4. Take care with neck and shoulder injuries: If you have a neck or shoulder injury, it's important to approach the pose with caution. Avoid sinking into the shoulders or putting excessive strain on the neck. Keep the neck relaxed and aligned with the spine. If needed, you can seek guidance from a yoga instructor or modify the pose to avoid any discomfort or strain.
5. Respect your body's limits: Do not force yourself into the pose or push beyond your body's limits. Overstretching or straining can lead to injury. Honor your body's capabilities and work gradually to increase flexibility and strength over time.
6. Avoid the pose if you are pregnant or have high blood pressure: Downward-Facing Dog is generally not recommended during pregnancy, especially in the later stages, due to the inversion and pressure it places on the abdomen. If you have high blood pressure or any other medical condition, it's best to consult with a healthcare professional or a qualified yoga instructor before attempting the pose.
7. Listen to your breath and body: Pay attention to your breath during the pose. If you find yourself holding your breath or experiencing shortness of breath, ease out of the pose slightly or take breaks as needed. Be aware of any sensations in your body and adjust or release the pose if you feel pain or discomfort.

1. Wrist injuries: If you have an acute or chronic wrist injury, such as carpal tunnel syndrome, sprains, or fractures, practicing Downward-Facing Dog can exacerbate the condition. It places weight on the wrists and may strain or aggravate the injury. Consider modifying the pose by using props like blocks or practicing alternative poses that put less pressure on the wrists, such as Dolphin pose.
2. Shoulder injuries: Individuals with shoulder injuries, such as rotator cuff tears, shoulder impingement, or shoulder instability, should approach Downward-Facing Dog with caution. The pose requires a certain level of shoulder mobility and stability. If you experience pain or discomfort in the shoulders, it's best to avoid the pose or work with a qualified yoga instructor who can guide you in modifying the pose to suit your needs.
3. High blood pressure: Downward-Facing Dog is an inversion that increases blood flow to the head and upper body. This can lead to a temporary increase in blood pressure. If you have uncontrolled high blood pressure or any cardiovascular conditions, it's advisable to avoid inversions or practice them under the guidance of a healthcare professional or a qualified yoga instructor who can suggest suitable modifications.
4. Pregnancy: During pregnancy, the body goes through various physiological changes, and certain yoga poses, including Downward-Facing Dog, may not be suitable. In the later stages of pregnancy, the pose can put pressure on the abdomen and interfere with the optimal position of the baby. Pregnant individuals should consult with their healthcare provider or a prenatal yoga instructor to determine which poses are safe and appropriate during pregnancy.
5. Recent surgery or injuries: If you have recently undergone surgery or have acute injuries, it's crucial to avoid or modify poses that may strain or hinder the healing process. Downward-Facing Dog can be physically demanding and may not be suitable during the recovery phase. Consult with your healthcare provider or a qualified yoga instructor to determine when it is safe to resume the pose.