The Adho Mukha Svanasana is a yoga pose that strengthens your upper arms, back, and shoulders, and also stretches the calves. This pose is often used as a transition 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.
Execution
Start from a kneeling position with your upper back relaxed and let the weight of your upper body rest on your arms and shoulders. The arms are extended and vertical, and the fingers point straight forward.
Move back so that your arms hardly carry any of the weight.
Then lift your hips and lower your heels (the whole sole of the foot should be on the floor – calves are slightly stretched). Form a "V" with your legs, upper body, and arms. Extend the knees and elbows.
To intensify the shoulder stretch, move further back and lower your shoulders slightly.
Advice
Move and breathe slowly and with focus.
The Adho Mukha Svanasana is often followed by a Trikonasana or a Parivrtta Trikonasana (Reverse Triangle Pose).
Suggestions
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