Downward Dog Pose (Adho Mukha Svanasana)

Downward Dog Pose (Adho Mukha Svanasana)
  • The Sanskrit word, which is Adho Mukha Svanasana, is Pronounced As – A-doh MOO-kah shvah-NAS-anna.
  • The Downward Dog Pose is also known as the Downward-facing Dog pose. It is one of the yoga poses which is a world-widely recognized yoga pose.
  • The Adho Mukha Svanasana derives from the Sanskrit word where Adho stands for “Downward,” Mukha stands for “Face,” and Svana stands for “Dog.” 

Things you should be aware of before starting the pose –

  • The pose can be done in the early morning as well as evening.
  • If you are doing the pose in the evening, then make sure your stomach is empty.
  • Moreover, there should be at least 4 hours of gap between the meal and the yoga pose practice.
  • The yoga pose is for beginner level, and the style of the pose is Ashtanga yoga.
  • Also, the duration of the pose should be anywhere between 1 minute to 3 minutes.

How to do –

  • One could start the yoga pose by coming on the floor or a yoga mat on your hands and knees. Then put your knees below your hips in a parallel position. 
  • Now put your hands in a more forward position than your shoulders.
  • Spread your palms widely and turn your toes in an inward direction towards the floor.
  • As you exhale, lift your hips upward and, at the same time, straighten your knees and elbows. Indeed this will form an inverted V shape of your body. 
  • Hands will be width apart with your shoulder, and later, toes will be width apart with your hips as they will be parallel to each other.
  • Further, press the base of the fingers actively on the floor. 
  • Now widen your shoulder blades and draw them towards the tail bone. Additionally, keep the neck between your inner arms.
  • Take long breaths in this pose and at last, hold the pose from 1 minute to 3 minutes.
  • Finally, you can release from the pose by exhaling and bending the knees to the floor, and later, you can rest in Child Pose.

Tips for Beginners –

  • If you feel unstable in the pose, you need to check your alignment while doing the pose then you need to start over without stressing any of your body parts.

Benefits – 

  • Energizes the body
  • Strengthens the muscles of the chest
  • It also strengthens the arms, spine, and legs.
  • Stretches the overall body.
  • Tone the muscles of the body.
  • Calms the mind and also relieves stress as it improves blood circulation to the brain.
  • Reduces Back pain, Fatigue, Headache, and Insomnia.

Contraindications –

  • Diarrhea
  • Carpal tunnel syndrome
  • High Blood Pressure or Headache
  • Shoulder Injury
  • Pregnant women should avoid this pose

Preparatory Poses –

Follow-up Poses –

Sirsasana

 

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