Improving efficiency

Yoga is one of the world's most ancient and refined systems for improving and maintaining physical and mental health.

The adho (downward) mukha (face or mouth) shvana (dog) pose can be classified as both a forward extension, or a standing pose, because of the use of the legs.

Organising the pose

• Go down on all fours
• Position the shoulders directly above hands
• Bring the feet hip-width apart and slide the knees behind the hips
• Plant palms down and stretch the arms
• Exhale and straighten legs, lift hips up and backwards
• Pull back thighs and heels
• Release the head down
• Hold position for several breaths
• To come out of the pose, exhale, bend knees and come down on the floor

Benefits

• It is known to work the entire body, including hamstrings, calves, ankles and even the toes get stretched and opened
• The hips, buttocks, piriformis and the belly are also affected
• If practised correctly, the entire spine is involved as it is lengthened
• The shoulders, the arms and the wrists are also opened and strengthened
• Downward dog pose acts as an inversion. The benefits of inversions are numerous.

Caution: Those with back or shoulder injury, wrist pain or injury must exercise caution while practising this pose.