The Adho Mukha Svanasana, is an invasion asana that stretches the entire back body, including your spine, hamstrings, and calves. It strengthens your back, shoulders, and arms while improving blood circulation, calming your spine.
How to do it:
Begin on your hands and knees.
Place your hands shoulder-width apart and knees hip-width apart.
Tuck your toes under and lift your hips up and back, straightening your legs as much as comfortable.
Your body should form an inverted “V” shape while doing this pose.
Keep your spine long and heels reaching toward the floor (it’s okay if they don’t touch).
Relax your head and neck, and breathe deeply.
Hold for 30 seconds to 1 minute.
Benefits:
Stretches and strengthens back muscles.
Relieves lower back tightness.
Improves flexibility and posture.
