Adhomukh means face down, shwan means dog so named because it looks like a dog with its head down, front legs down and back legs up.
Following are the steps to perform 'Adhomukh Shwanasana'
Lie on the ground with your feet extended and facing the ground, leaving a foot gap between your steps.
Place the palms on the side of the chest and keep the fingers straight and pointed towards the head.
Exhale and lift the torso off the floor Straighten the arms.
Turn the head inwards towards the feet and lower the scalp to the floor Keep the elbows straight Keep the back straight.
Keep the leg straight and pull the heel down without bending the knee.
Keep the soles of the feet and the heels completely flat on the floor, the steps parallel to each other and the toes pointed straight ahead.
Stay in this asana for a minute with deep breathing then exhale lift your head off the floor stretch your torso forward slowly lower your body to the floor and relax.
Benefits of 'Adhomukh Shwanasana'
If you are tired, staying in this asana for a longer period of time will remove the fatigue and return the lost energy to the body.
This asana is useful for the players of racing events.
This asana strengthens the ankles and makes the legs straight.
Abdominal muscles are strengthened, People who find it difficult to perform Shirasasana should do this asana.
Brain cells get rejuvenated and helps reduce heart rate.
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