Makara Adho Mukha Svanasana

Begin in Adho Mukha Svanasana and slowly shift the weight of the body to the front.
Ensure that your shoulders are aligned with your wrists.
Slowly, lower your arms till the forearms touch the floor. Your palms should be pressed to the floor.
Keeping your legs straight, position your heels directly above the toes.
Fix your gaze on the floor and keep your back and knees straight.
If possible, the palms should be facing each other.
As you inhale, slowly pull your abdominal muscles in and relax them as you exhale.
Stay in this posture for a few breaths before returning back to Adho Mukha Svanasana.
Makara Adho Mukha Svanasana for Beginners

Beginners can do this pose while being on their knees. Yoga blocks can also be placed below the forehead to support the weight of the body.

Benefits of the Makara Adho Mukha Svanasana

Effectively relives the body of headache, fatigue and back-ache
Strengthens the arms and legs
Tones the abdominal muscles
Improves digestion
Relieves menstrual discomfort