Downward Facing Dog Pose - Adho Mukha Svanasana

Technique

1. Lie on your belly with your arms stretched up and out above your head.

2. Now bend your knees and support yourself on hands and knees, as if imitating and animal on all fours.

3. Slowly straighten up with the wrists under the shoulders and the knees under the hips.

4. Curl your toes in and push up your back raising the hips while straightening your legs. Let your head hang down between your shoulders.

5. Try to push your heels flat down and gaze at your toes.

6. Lift your hips up high like a mountain. Your buttocks should point up to the ceiling. 

7. To come out of the posture first bring your knees down to the floor, then your elbows.

8. Now slowly get back into the prone posture.

9. Relax for a while with cheek resting on your folded arms