Downward Facing Dog (Adho Mukha Svanasana)

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What is Downward Facing Dog (Adho Mukha Svanasana) ?

Downward Facing Dog (Adho Mukha Svanasana) is most widely recognized yoga poses.

We’ve all seen dogs stretch on a number of occasions.
They stretch down first, then up, as you can see (Downward-Facing Dog-Urdhva Mukha Svanasana).
Yoga is a complete animal impersonation:-)

Downward Facing by Woman standing in a downward-facing dog yoga pose

Step by step instruction

1.  Take a “all four” position, knees below the hips and arms slightly extended forward. Extend your palms and extend your fingers parallel or slightly outward.

2. With your exhale, lift your knees off the floor. From the beginning, keep your knees slightly bent and your heels raised off the floor. Lift the buttocks and sciatic bones toward the ceiling. Awareness of the contact of the palms, soles and the ground by “feeling” the ground.

3. Exhale by pushing your thighs and buttocks high towards the ceiling and your heels towards or on the floor with one of the following exhalations.Tighten your knees but don’t “lock” them. Twist your thighs inward and narrow your pelvis.

4. Secure your hands by turning them slightly inwards and pressing the apple of your index finger to the ground. Tighten the blades, spread them out and pull them towards the back of the head.

5. Downward Facing Dog is part of the “Sun Salutation” and a great asana for itself. Stay in position for 1 – 3 minutes. Then, with an exhalation, bend your knees and relax in the pose of the rabbit ( sasangasana ) or the Children’s Square (Balasana).

Therapeutic benefit of Downward Facing Dog

  • high blood pressure
  • asthma
  • flat soles
  • sciatica sinusitis

Benefits of Downward Facing Dog

  • It calms the brain and helps relieve stress and mild depression
  • It stretches his shoulders, back of his thighs, sheets, soles and arms
  • Strengthens arms and legs
  • Helps relieve menopausal symptoms
  • Relieves menstrual discomfort (when working with a supported head)
  • Helps prevent osteoporosis Improves digestion
  • Relieves insomnia, headache, back pain and weakness

Contraindications, warnings and precautions:

Carpal tunnel syndrome

Pregnancy. Do not work in late pregnancy

In case of high pressure and headaches, rest your head on rolled-up blankets, pillows or blocks

Read for more: Downward-Facing Dog Pose

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