Adhomukhasvanasana ( Downward Facing Dog )

Adhomukhasvanasana:

Steps:

1. Stand in Samastithi
2. Inhale and lift your arms from the front.
3. As you exhale bend down, keep your palms on the side of your feet and knees straight.
4. Transfer your weight into your hands. Hold your breath and throw back both your legs back, only palms and toes should be on the ground.
5. Inhale and arch your back and look straight. Make sure your elbows are straight.
6. Exhale and lift your hips and look down at your feet.

Coming out of Asana:

Hold your breath and jump forward, between your palms.
Inhale and raise up.
Exhale and bring your hands down to Samastithi.

Classification: 

     -  Forward Bend
     -  Symmetrical
     -  Standing
     -  Dynamic / Static

Focus:

     -  Abdomen
     -  Shoulders
     -  Hamstring
     -  Hands and Legs

                                                                 
Modifications:

     -  Feet apart
     -  Heels up
     -  Knees bent
   
Benefits:

     -  Energizes the body.
     -  Stretches the Shoulders, Hamstrings, Calves, Arches and Hands.
     -  Strengthens arms and legs.
     -  Improves digestion.
     -  Calms the brain.
     -  Helps to relieve stress.