ADHO MUKHA VIRASANA

1. Stand on the back of the mad

2. Knee cap – outer toe & outer knee cap at arc of the mad
3. Shoulder must be even & straight
4. Big toe must be in V-shape; Stand on the knee
5. Put the thumb on the back of the knee & rest of the fingers rolled
out the muscle and sit on it
6. Sit on the centre of the heels
7. Body include chest must be straight; hands up
8. Hands must walk out slowly; extend arms; chest lift up; forehead
and chest on the mad
9. Hand must walk in; head up
10. Release leg: Put the body weight on left leg and release the right
leg