Adho Mukha Savanasana | Downward Facing Dog

Adho Mukha Svanasana is one of the poses in the traditional Sun Salutation sequence. It’s also an excellent yoga asana all on its own as it calms the brain, helps relieve stress and energizes the body. Strengthening the arms and legs.

Alignments:
> Hands: Hands are shoulder-width apart, spread your palms, index fingers parallel.
> Feet/legs: Feet are hip-width apart, and parallell. Hips move upwards and back. In modified posture knees can be slightly bent and the heels lifted away from the floor.
> Upper body: Legthen the spine keep your belly towards the spine. Keep shoulder away from the ears and broaden between the shoulderblades.

Key benefits:
Stretches och strengthens the shoulders, hamstrings, calves, arches, and hands.
> Improves digestion.
> Relieves headache, insomnia, back pain, and fatigue.
> Therapeutic for high blood pressure, asthma, flat feet, sciatica (lower-back pain), sinusitis (pain in sinusis).

Duration/practise:
Preparing postures: Hold 1-5 min (beginners)
Modification: Hold for minimum 5 breaths in Sun Salutation (all levels) or 30 sec (beginners), 1 to 3 minutes (intermed/advanced) if practised alone.
Full position: Hold for minimum 5 breaths in Sun Salutation (all levels) or 30 sec (beginners), 1 to 3 minutes (intermed/advanced) if practised alone.

adhomukhasavanasana-buildup

Cautions:
People with Carpal tunnel syndrome shall only practise preparin posture (Uttanasana). Do not practise Adho Mukha Svanasana if you suffer from diarrhea.

> Pregnancy: Do not do this pose late-term.
> High blood pressure, headache or menstrual discomfort: Support your head on a bolster or block, ears level between the arms.

Facebook Twitter Email Digg