From Mountain, Shift onto the outside edge of your left foot, and stack right foot on top of left. Now swing right hand onto right hip, turn your torso to the right as you do, and support the weight of your body on the outer left foot and left hand. Supporting hand should be slightly in front of its shoulder, so the supporting arm is angled. Straighten the arm by firming the triceps muscle, and press the base of the index finger firmly against the floor. Firm the scapulas and sacrum against the back torso. Strengthen the thighs, and press through the heels toward the floor. Align your entire body into one long diagonal line from the heels to the crown. Stay here or stretch top arm to ceiling, parallel to the line of the shoulders. Keep the head in a neutral position, or turn it to gaze up at the top hand. Stay in this position for 15 to 30 seconds. Come back to mountain, take a few breaths, and repeat to the right side for the same length of time.
Strengthens the arms, belly, and legs, stretches and strengthens the wrists, improves sense of balance
Beg In order to increase the strength and stability of this pose, it's helpful to work it with your soles pressing against a wall. Perform Adho Mukha Svanasana with your heels up on a wall, the balls of your feet on the floor. When you shift onto the outside of your left foot, press the sole against the wall. Similarly, when you stack your right foot on top of the left, press that sole to the wall. Then in the pose, push your heels actively into the wall.
Students with serious wrist, elbow, or shoulder injuries should avoid this pose.
