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Downward Facing Dog Pose (Adho Mukha Svanasana
) -
[ahdoe-moo-kah-shvah-nahs-anna]
Adho-mukha = face downwards;
Svana = a dog
This pose resembles the shape of a dog when
stretching after lying down and is one of the most essential
yoga postures. An all-over invigorating posture, this pose
stretches and rejuvenates the entire body.
- Begin on your hands and
knees with the hands shoulder-width apart and the knees
hip-width apart. Inhale, curl the toes under, exhale lift
the hips up and back while straightening the legs. The sit
bones pointing toward the sky.
- Inhale and lengthen the spine back through
the tailbone. Stretch away from the hands and wrists by
bringing the abdomen closer to your thighs. The head should
be comfortable and the ears inline with the arms unless
your forehead can easily rest on the floor.
- Stretch the heels toward the floor, although
they do not have to touch the floor. Breathe from the heels,
up the legs and through the spine. Stay focused and keep
the breath moving through the entire body.
- Hold for only as long as it is comfortable.
When ready to release, rest in Child's Pose by bringing
both knees to the floor, resting the hips on the heels,
with the forehead on the floor. Draw the arms around the
legs and totally release all muscular activity.
Benefits:
- Strengthens the ankles
and firms legs
- Releases shoulders and
helps to relieve arthritis in the shoulder joints
- Strengthens entire back
and alleviates lower back pain
- Gently stimulates nervous
system
- Eases stiff neck
- Rejuvenates brain cells and relieve
fatigue
Modifications/Cautionary Notes:
- To emerge another way,
walk the feet towards the hands, coming into a basic forward
bend with the feet hips width apart. Inhale and come to
standing in Mountain Pose.
- Try bending on leg at a time (walking in
place) to soften the posture if the legs are stiff
- Coming onto the tippy-toes can also help
in relieving stiff legs in addition to assisting in lengthening
the spine
- Runners may develop speed, length and lightness
in the legs.
- Excellent preparation pose for inversions
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