What’s inside ?
- How to do Adhomukh Svanasana or downward facing dog pose?
- How to control your breathing during this asana?
- Benefits of Adhomukh Svanasana or downward facing dog pose
- Contra-indications of Adhomukh Svanasana
Performing Adhomukh Svanasana or downward facing dog pose with the Starting position as:
- Come to Vajrasana (sit on knees, hips on heels, spine straight, shoulders relaxed.
- Raise your hips up and come to cat-stretch posture. spine parallel to the ground- arms and legs straight. Knees hip distance apart- knees and feet on the mat. Hands shoulder length apart- palms on the mat.
Entering the posture:
- Roll the toes in, raise your knees up- come to inverted V position.
- Walk one step towards you hand from both the feet.
- Try to bring the heels down on the mat, knees back, legs straight
- Now, push your shoulders and chest in towards the thighs.
- Try to bring your spine, legs straight and heels down on the mat. Stretch as much as your body allows.
Coming out of the posture:
- Gently, loosen up the spine and the chest
- Come to Shashank asana:Bend the knees and bring it down on the mat.
- Hips down on the heels and stretch your hands forward
- Bring your head down on the mat
- Relax in this posture.
- You can leave the posture whenever you feel comfortable and relaxed.
- Exhale while entering the posture.
- Inhale exhale deeply while staying in the posture.
- Exhale while coming to vajrasana
- Take normal breaths after coming to vajrasana and relax.
Awareness : To the Spine, shoulders and legs while stretching
Benefits of Adhomukh Svanasana or Downward facing dog:
- Helps in strengthening the muscles and the nerves in the limbs and back.
- Strengthens the spine
- Helps in stimulating the blood circulation
- Help in relieving the stress and mild depression by calming the brain
- Relieves menstrual discomfort when it is done with your head supported.
- It strengthens the arms and legs
People with high blood pressure, vertigo, heart issue, shoulder injury should not do this asana