The adho mukha svanasana is a yoga pose that strengthens your
upper arms, the back and the shoulders and also
stretches the calves. This pose is often used as a passage between other yoga poses. For example the
yoga trikonasana - triangle pose is
usually started from the dog pose. Find more yoga poses at yoga main.
Start from a kneeling position with your upper back
relaxed and let the weight
of your upper body rests in your arms/shoulders. The arms
and vertical, the fingers point straight forward.
Move back so that your arms harldy carry any of the weight.
The lift your hip and lower your heels. (the whole foot sole has to be on the floor -
calves are stretched slightly
) Form a "V" with your legs, your upper bady and your arms. Extend knees and elbows.
To intensify the shoulder stretch,
move further back and lower your shoulders a bit.