1 most powerful yoga postures

1 most powerful yoga posture:-

1. Adho mukha svanasana:-
   

How to do???????

• Start with the kneeling position and place your palms on the floor in front of you.
• Keep the palm spread out on the mat. The knees should be preferably behind the tail bone to get a good stretch in the final downward facing dog pose.
• Slowly raise your knees and straighten it out. At this point legs are straight and the weight of the body is supported by two palms and the feet.
• Stretch your heels and thigh muscles while straightening the legs.

• Tuck your belly in and push the chest slightly towards the floor while straightening the spine.
• Make sure that the heels are touching the floor. This gives a good strength to the hamstring muscles. It your heels don't touch the floor in the initial stage, don't worry. You will definitely be able to door after few practice session.
• Place your head between the inner side of the upper arms and look down towards the floor. This is the final pose. Breatg normally in the position. Maintain the position as long as you can.
• To realise the pose, come back to the kneeling position and relax your back and arms.
• Bent forward and assume balasana or the child's pose where you are resting on the floor with the arms spread out in the front of you. Do this resting position after performing Adho mukha svanasana. This is an inverted pose and increases the blood flow to the head region. Balasana is performed to normalize and redistribute the blood in the body.

It's health benefits:-

1. Adho mukha svanasana is an inverted pose. It reserves the flow of blood to the head and upper chest regions. It nourishes the brain with ample blood supply and relieves headache and migraine. It can improve cognition and other brain function.
2. It gives a good strength to the spine and the leg muscles. It can relieve pain in upper and lower back. 
3. It helps to loosen the hamstring muscles. Make sure that the heels touch the floor during practice. It stretch the hamstring muscles.
4. Adho mukha svanasana strengthens the arms and the soulders.
5. It can relieve anxiety and depression. It is a good relaxation pose.
6. It relieves fatigue and relaxes whole body.
7. It creates a sense od well-being and boosts confidence.
8. Adho mukha svanasana is one of the easiest of inverted pose. Those who can't perform harder inverted pose like head stand or soldier stand can get the same benefits by doing this simple inverted Asana.