Adho Mukha Svanasana or down dog is one of the primary poses in yoga. Many don’t realize but the downward facing dog is an inversion pose. Well, not an advanced one but an inversion nonetheless.
Downward facing dog strengthens the upper body, for example, the arms and the shoulders. It also stretches the legs including hamstrings.
If you suffer from a head injury or any brain diseases or wrist injury such as carpal tunnel you should avoid this pose.
If you can’t ground your feet you can bend your knees slightly or place them on the floor for a less difficult variation.
To make the pose more intense you can paddle your feet or adjust (widen) the width between your hands and your feet.