"Adho – Forward; Mukha – Face; Svana - Dog The asana is pronounced as A-doh MOO-kah shvah-NAS-anna Adho mukha svanasana posture replicates a dog bending forward, hence the name downward facing dog pose. This asana can be practiced by any beginner too and with all its benefits, one should include it as a part of daily yoga practice. Steps: - Come onto your fours. Form a table such that your back forms the table top and your hands and feet form the legs of the table. - As you breath out lift the hips up, straightening the knees and elbows, form an inverted V-shape with the body. - Hands are shoulder width apart, feet are hip width apart and parallel to each other. Toes point straight ahead. - Press your hands into the ground. Widen through the shoulder blades. Keep the neck lengthened by touching the ears to the inner arms. - Hold the downward dog pose and take long deep breaths. Look towards the navel. - Exhale. Bend the knees, return to table pose. Relax. Benefits of Adho Mukha Svanasana: - This pose leaves you energized and rejuvenates the body - It lengthens the spine, strengthens the muscles of the chest increasing lung capacity. - It brings strength throughout the body especially the arms, shoulders, legs, feet. - Helps to tone muscles - It increases circulation to the brain - Calms the mind and helps relive headache, insomnia and fatigue. Contraindications: Avoid doing this asana if you suffer from high blood pressure, Carpel tunnel syndrome, detached eye retina, weak eye capillaries, dislocated shoulder / shoulder injury or diarrhea."