The Downward Facing Dog pose is also known as the Adho Mukho Svanasana. This pose draws inspiration from the instinctive poses of dogs and cats who stretch themselves by stretching out and arching their backs, lifting their hips and lowering their head in between their two front legs.
This pose is simple enough even for kids to learn, and it can also be done by the elderly. This pose has many benefits like improving the flow of blood towards your heart and brain. This in turn leads to improvement in eyesight.
You start doing this pose by being on all fours. Inhale, and stiffen the muscles of your arms and legs and straighten them. Your arms are not bent from the elbows and legs too are not bent from the knees. Lift your hips up to be highest point in your pose.
Place your feet flat on the mat. This increases the stretch at your thighs (quads) and calf muscles. Keep your palms also flat on the mat for a better balance. If you find it difficult to place your foot soles flat, you may place a folded towel or a blanket under your heels.
Lower your head between your arms. Some variations of this pose are to bend your arms from the elbows and place your forearms on the mat.
Stay in this pose for between five to ten breaths and then exit. When exiting, lower your knees to the mat, lower your head and rest your forehead on the mat. Keep your arms outstretched as you rest your thighs on your calf muscles to be in the Child pose to relax.
Sources:
http://www.yogajournal.com/poses/491
Instructions for Adho Mukha Svanasana (downward facing dog pose)
http://www.youtube.com/watch?v=ldGrVFEcWnI
Yoga Exercise - Downward Facing Dog (Adho Mukha Svanasana)
http://www.abc-of-yoga.com/info/downward-facing-dog.asp
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