Downward Facing Dog

Adho Mukha Svanasana

Adho Mukha Svanasana is both an inversion and an arm balance. It is the resting point in the Vinyasa sequence and serves as a barometer for the stretch at the backs of the legs as well as the shoulders. Flexing the hips and straightening the knees focuses the stretch on the hamstrings. Straightening the arms to press the body back toward the legs indirectly deepens the stretch.

Techniques

• Get down on your hands and knees. Stretch the elbows and relax the upper back between the shoulder blades, which gives you the feeling that the arms blend into the shoulder blades.
• Exhale and lift your knees and draw your back backwards from the pelvis, so that your arms and back form one line.
• Stretch your legs in such a way that you get the feeling that someone behind you is pulling your legs and hips backwards from the top of your upper legs.
• When you have placed your back and your legs correctly, stretch out your arms. These result in a stretching from two sides of the back: a stretching from the pelvis and a stretching from the arms. When the back and the chest are placed correctly, you will notice that you can quietly breathe in and out through the belly. You should not let your chest hang downwards or make your back extremely sunken. In this Asana, the back should be lengthened along its entire length.

Benefits

• Stretches and strengthens the whole body.
• Stronger hands, wrists, low-back, hamstrings, calves and Achilles tendon.
• Decreases back pain by strengthening the entire back and shoulder girdle.
• Elongated shoulders and shoulder blade area.
• Decrease in tension and headaches by elongating the cervical spine and neck and relaxing the head.
• Do not practice this yoga posture if you have carpel tunnel syndrome.
• Avoid this posture in late-term pregnancy.
• If you are suffering from a recent or chronic injury to the back, hips, arms or shoulders do not attempt this yoga posture.
• Always check with your doctor if you have any doubts or concerns regarding the suitability of this pose for you

Caution

• Do not practice this yoga posture if you have carpel tunnel syndrome.
• Avoid this posture in late-term pregnancy.
• If you are suffering from a recent or chronic injury to the back, hips, arms or shoulders do not attempt this yoga posture.
• Always check with your doctor if you have any doubts or concerns regarding the suitability of this pose for you.

Sumit Manav, Lifestyle Yoga

(info@lifestyleyoga.ae)

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