Introduction: Adho Mukha Svanasana – Downward Dog Pose
The meaning of the sanskrit words adhas stands for “down”, mukha signifying “face” and svana or shvana implies “dog”, and asana means “posture” or “seat”. Hence this pose is known as Downward-Facing Dog Pose. It may be Adho Mukha Svanasana or Adho Mukha Shvanasana.
It is usually pronounced as AH-doh MOO-kah shvah-NAH-sah-nah
Benefits of Adho Mukha Svanasana – Downward Dog Pose
- Downward Facing Dog Pose can develop strength and intensity in the upper arms, bring about space and opening in the shoulder, backbone, cervix, thorax, hips.
- This pose drain off mucus that is collected in the air passage and remedies congestion.
- This posture also aids with whatsoever respiration troubles if you may have.
- It also remedies tiredness.
- It especially stretch your hamstrings.
- This pose boost up the durability and flexibleness of the shoulders. It stretches calf muscles .
- The muscles that bring about pain due to trouble of the feet are also stretched out.
- This posture may help oneself to recover shoulder strength.
Precaution while doing Adho Mukha Svanasana – Downward Dog Pose
- All the same time if there is shoulder injury then don’t attempt this asana because it might worsen the problem.
1. Firstly get onto the floor on your hands and knees.
2. Elongate your elbows and loosen up the upper back between the shoulder blades. Adjust your knees straightaway below your hips and your hands somewhat ahead of your shoulders. Spread out your palms, index fingers slenderly turned out.
3. Breathe out and arise your knees and get your backbone backwards from the pelvic girdle, such that your arms and backbone are in one line.
4. Elongate your legs and hips in backward direction from the top of your upper legs. Allow your head bent down in a at ease and relaxed way.
5. As you’ve directed your backbone and your legs in a right way then hold out your arms. There will be two way stretching, one from the sides of the backbone and from the pelvic girdle and other stretching from the arms sides.
6. Once the backbone and the thorax are aimed rightly, you’ll acknowledge that you are able to inhale and exhale by the stomach. In this Asana, the backbone should be lengthen
Adho Mukha Svanasana is one of the poses in the The Sun Salutation – Suryanamaskar chronological sequence, continue in this posture from 1 to 3 minutes. And then bending your knees to the floor with an breathing out and rest in Bala-Asana–The Child Pose