Adho Mukha Savasana
(Downward Facing Dog Pose)
The world is leading the unhealthiest lifestyle. From your sitting posture to the food or drinks that goes inside your body is unhealthy most of the time. These habits are deteriorating your health and lead to an unhealthy and unfit body. Taking about the consequences, this lifestyle results in a weak immune system, laziness, fatigue, dizziness, weak digestive system, these habits even affect your reproductive system and your sexual desires and strength. Hence it is very important to detoxify your body from all these toxins. Several drinks detox your body. You can try natural homemade detoxifying drinks. But this isn’t enough to completely detoxify your body. You need to do more to excrete all the toxins from your body. Along with drinking tons of water and detoxifying drinks, it is very important to practice yoga. Yoga will not only detoxify your body but also rejuvenate your mind, body, and skin. It is a way to completely cure your body from tip to toe. Hence it is very important to practice yoga for a complete makeover of your body. Who in this world doesn’t love a healthy, young, and beautiful body and mind. But not everyone knows how to work on it. There are millions of ways given on the internet about detoxifying your body and mind but the problem is which one is the best option for you. It is very difficult to search for the best out of all. Now the question that arises is what could be the best option and how to search for it? The simplest answer to this question is to visit yogpath.org and simply search for yog asana according to your health condition and need. You can also look for detox drinks and count your calories to manage your weight and lead a healthy life.
This unhealthy lifestyle leads to various physical problems such as a weak spine that cause physical pain in your back. the prolonged sitting can lead to tension and stiffness in your back, neck, shoulder, and spine. For a complete body and mind detoxification, it is very important to detoxify your physical body as well. To do that you can practice one of the easiest yet very effective poses, Adho Mukha Savasana.
The word Adho Mukha Savasana is a Sanskrit word. The terms Adho mean downward, Mukha means face, Sava means Dog, and Asana means pose. Hence this pose is called the downward-facing dog pose. This is a standing pose and can be practiced by any age group. 
Benefits:
It is very important to learn about the benefits of the pose that you are practicing. It is believed that if you know the benefits of the particular pose you will feel more effective than a person practicing without knowing the benefits. One should gather all the information such as benefits, precautions, and right technique along with the props or modifications that can be used in the whole process to avoid any kind of injury and to attain the maximum benefits out of the pose.

• Strengthens the body: This pose works on your whole body. It stretches your legs, thighs, hips, abdomen, chest, shoulder, and arms. The stretch improves the strength of the body and also lengthens your spine.  
• Improve balance: This is a balancing pose. The pose improves the balance of our body, especially of our arms and torso. Hence practicing this pose is very beneficial in improving the balance.
• Burn fat: Practicing this pose focus on our belly, thighs, and calves. It stretches the belly area, calves, and thighs. The stretch thus results in burning fat of our body. It also tones up the body, especially our arms, shoulder, legs, and belly.
• Improves digestion: Practice of this posture massages your abdomen, the massage thus helps in improving your digestion. It enhances the overall health of our digestive system.
• Enhances blood circulation: The practice of this pose regularly will enhance the oxygen-rich blood in our body. The improved blood circulation helps in rejuvenating your body and refreshes your body and mind. It also enhances awareness in the body.
• Boost self-confidence: Practicing this posture activates your Manipura chakra that is located behind the navel. The chakra is associated with willpower and energy. Hence it increases self-confidence and self-esteem.
• Calms the brain: Practicing this posture enhances oxygen in your body. The flow of oxygen with the blood to the head will calm down your mind.
• Flexibility: Practicing this pose will stretch your legs, thighs, spine, shoulders, and arms. The stretch releases tension and stiffness and improves flexibility.
• Relieves headache: Practicing this pose will enhance your mood by increasing the oxygen-carrying blood in your body. The blood flow results in relieving headaches and insomnia. It calms your mind and helps in better sleeping. It cools down your muscles and relieves headaches.
• Stiffness: Practicing this pose will release stiffness in your ankles, legs, thighs, and body. It also eradicates the stiffness in your shoulder. Practicing this pose will strengthen the body and improve movability.
• Endocrine system: Practice of this pose is beneficial in improving your endocrine system. This pose massages your abdomen hence improving the health of your endocrine system.
• High blood pressure: Individuals suffering from high blood pressure, palpitation, depression, and swinging moods can practice this pose to control their emotions and get rid of all these problems.
• Back pain: Practicing this pose will be very beneficial in your back pain. It stretches your back and strengthens it thus helping in curing the problem of slipped disc and back pain.

Technique:
It is very important to follow the accurate technique for a pose to avoid any kind of injury. Before practicing Adho Mukha Savasana one should learn the proper technique of the pose to avoid any kind of injury. The correct technique needs to be practiced to get the maximum benefits out of it. let’s have a look into the correct technique of the pose to avoid injury. 
Step 1: lie down on the yoga mat on your stomach.  Keep your head, hands, spine straight.
Step 2: Place your palm on the mat and lift yourself. lift your belly and hips as above as you can. Do not force your breathing.
Step 3: Your calves, thighs, and hips should be inclined. From your lower back to the torso and head the body must be declined.
Step 4: Hold on to the pose for at least 10 minutes. Do not force your breathing.
Step 5: Relax and get back to the initial position.
Step 6: Repeat the pose at least 10 times with the proper technique to get the desirable results.
Precautions:
Everybody reacts differently to a particular pose. Hence an individual needs to practice the pose according to their body type. They must read all the precautions before practicing the pose. An individual needs to learn all the precautions before practicing any of the poses to ensure safety and avoid injury.

• Do not practice this pose if you are suffering from neck, shoulder, or back pain.
• Avoid practicing this pose if you are suffering from arms, back or knee, or ankle injury. Practicing this pose might worsen the situation.
• Practice of this pose is strictly prohibited during pregnancy. This pose can give ill effects during the pregnancy.
•  Consult your doctor first before practicing this pose if you are suffering from high or low blood pressure.
• Practice of this pose is prohibited if you have just recovered from surgery.
• In case of a hernia, avoid practicing this pose.
• If you are suffering from piles, ask your doctor before practicing this pose.
• This pose is restricted in case of vertigo.
• Do not practice this pose if you have any kind of eye infection.
•  Do not practice this pose if you are suffering from a migraine attack.
• This pose is restricted in the case of a slipped disc problem.
• Do not practice this pose in case of severe headache.
• Consult your yoga teacher before practicing this posture if you are suffering from a high fever.
• Do not practice this pose if you are suffering from carpal tunnel syndrome.
• Avoid practicing this pose in case of diarrhea and irregular bowel moments.

Props and modifications:
Everybody reacts differently to the same pose. It depends on the individual’s body about how they will react to a particular posture. so if you are among the people who aren’t flexible enough or new to yoga, it becomes essential to practice the pose by using some props and modification.

• Place a blanket under your knee and hands if you are suffering from any kind of pain.
• Use yoga bricks, a wall, or a chair to support your head to avoid injuries.
• Bend your knees if you have a weak spine or if your spine is not flexible enough.
• To give yourself a challenge, Place piles of books on your back and balance the posture.
• As a modification for this posture you can raise one of the legs in the air to enhance the difficulty level of this pose.