Adho Mukha Svanasana – Downward Facing Dog
Sanskrit Meaning:
- adho = downward, upside down
- mukha = face (here means: to look)
- svana = dog
- asana = posture, pose (aasana – with the Sanskrit alphabet -आसन)
Step by Step Application:
- Stand on your hands and knees on the ground. Place your knees just below your hips, with your hands in front of the shoulders. Palms should be open and fingers parallel to each other. Toes should stand facing the ground.
- Inhale and lift your knees off the ground. At first, bend your knees and lift your heels off the floor. Extend the coccyx behind your abdomen and press gently at the groin. Against this resistance, lift your sit bones towards the ceiling and pull the inner legs from your inner ankles to the groin.
- Then, while breathing out, push your upper hips back and stretch your heels by pressing the ground. Straighten your knees but make sure you do not lock. Tighten your outer thigh and press your upper thigh inward. Narrow the front of your stomach.
- Tighten your arms and press the soles of your hands to the ground. At these two points, stretch your inner arms from your wrists to the top of your shoulders. Flex your shoulder blades back, then relax and press against the coccyx. Keep your head between your upper arms and do not let it drop or droop.
- Adho Mukha Svanasana is one of the poses in the Sun Salutation series. It is also a perfect yoga asana in its own right. Try to stay in this pose for 1-3 minutes. Then, while breathing out, lower your knees and rest in child pose.
Anatomical Focus:
Upper Tread
Treatment Applications:
Sinusitis
Benefits:
- It helps to brain stay calm, relieve stress, and reduce the symptoms of mild depression.
- It gives energy to the body.
- It helps to stretch and relieve the shoulders, upper back leg muscles, lower back leg muscles, front ankle muscles, and hands.
- It strengthens the extremities.
- It relieves menopausal symptoms.
- When done with the head protected, it reduces menstrual discomfort.
- It improves bowel movements. It is very helpful for digestion.
- It is good for headaches, insomnia, pain, and tiredness.
- It is therapeutic and beneficial in some diseases such as high blood pressure, flat feet, sciatica, sinusitis, and asthma.
Contraindications and Warnings:
- Carpal Tunnel Syndrome
- Diarrhea
- During Pregnancy: Do not try this pose in the last three months of pregnancy.
- High blood pressure/ headache: You need to support your head with a pillow or block, ears should be at the level of the arms.
Beginner’s Tip:
- If you have difficulty releasing and opening your
- shoulders in this pose, you can put a pair of yoga blocks under your hands.
Working with A Partner :
Working with a partner gives you an awareness of how your upper thighs work. First, take the downward-facing dog pose. Have your partner put a belt over your thighs and hold the belt tightly at both ends. By bending your knees, pull the belt so that it returns your own weight without applying force.
Variations:
To challenge yourself in this pose, breathe in and lift your right leg parallel to your torso, holding it at the hip and heel for 30 seconds. While breathing out, lower your leg and repeat for the same time with your left leg.
Fixes and Supports:
To better feel the work of your outer arms, tie a strap around your arms at the level of your elbows. Imagine the strap tapering inward, pressing your arms inward. Against this resistance, push your inner shoulder blades outward.
Preparatory Poses:
- Plank Pose – Four Arm High Stance
- Uttanasana (Standing Leaning)
The Following Poses:
- Standing poses
- Uttanasana (Standing Leaning)
- Headstand
Deepening the Pose:
With the heels on the ground, lift the front of the feet to increase the stretch.
Recommendations :
- Before you are fully settled into the pose, bend your knees while pulling in the abdomen so that the belly button approaches the spine. As in other forward bending postures, the lower abdomen is closer to the upper legs, so that the sitting bones extend upwards. Let the ribcage move towards the knees.
- Make sure your shoulders are away from the ears and do not pinch the neck.
- Once the upper body is aligned, straighten the knees as much as hip and hind leg flexibility allows, and the heels reach the floor. This part will improve with practice. Give your body time, do not force it.
- Stay at least 5 breaths in the pose.
Downward Dog Pose (Adho Mukha Svanasana)
Begin the pose by standing on all fours. Bring your toes together and lift your hips so your butt points toward the ceiling. Try not to let your heels touch the back of the mat. Tilt your head to lengthen your neck. Your wrist folds should be parallel to the edge of the mat. Press the joints of your index finger and thumb on the ground to reduce the pressure on your wrist. Take at least three deep breaths in this position.
It is not recommended for those who have wrist, ankle, and shoulder problems. It opens, stretches, strengthens, relieves stress, and energizes most of the body. It accelerates blood circulation in the whole body. It reduces the tension in the head and neck. It prevents insomnia, depression, fatigue, back pain, and osteoporosis. With your shoulders turned outward and away from your ears, your shoulder blades open and down, rotate your elbows inward.
Down Dog Pose with One Leg (Eka Pada Adho Mukha Svanasana)
Start with the downward-facing dog pose. With your toes pointing down and your hips straight, lift your right leg up in line with your body. Keep your left heel on the ground and keep your shoulders straight. Take at least three deep breaths in this position, then repeat the movement on the other side.
It is not recommended for those with high blood pressure or those who have trouble with their wrist, ankle, or shoulder. It opens the back of the legs and the spine. It reduces the tension in the head and neck. It accelerates blood circulation in the whole body. It increases the circulation in the legs. Take care to keep your shoulders straight.
5 Yoga Poses That Are Good For Your Health
You can relax both your mind and body with some yoga postures that you can easily do during the day.
Downward Facing Dog Pose (Adho Mukha Svanasana)
Start the position on all fours. Your butt should see the air and your heels should not touch the ground. Tilt your head to lengthen your neck. Your ankle folds should also be parallel to the edge of the floor. Take three deep breaths in this position.
With this pose;
- You stretch your shoulders, upper back leg muscles, lower back leg muscles and ankle muscles, and your hands.
- You strengthen your arms and legs.
- You reduce the tension in the head and neck.
Cobra Pose (Bhujangasana)
Lie face down on the floor. Your feet should be slightly apart. Bring your palms to the ground with your shoulders at your side. Begin to stretch slowly from the coccyx and start pulling your chest and head upwards. Continue to stretch your arms in a position that does not strain your back. In this pose, take three breaths.
With this pose;
- It reduces your back pain.
- It strengthens your spine.
- Exercises the chest, shoulder, spine, and abdominal muscles.
- It gives energy.
- It revitalizes the organs in the abdominal area.
- It relieves your stress.
Standing Bending Pose (Uttanasana)
Start standing with your feet slightly less than shoulder-width apart. With a deep breath, exhale by raising your arms up on both sides and lean forward with the back straight. Try not to bend your knees. You can get support by holding your legs or put your hands on the ground if you can. Breathe regularly.
With this pose;
- You calm your nervous system,
- You increase your back and hamstring flexibility,
- You can relieve your stress.
Child Pose (Balasana)
Squat on your knees with your knees slightly apart. Start crawling forward with your hands, slowly stretching your arms in front of you. Let your torso slowly lick your forehead to the ground. Take three breaths.
With this pose;
- You reduce your headaches.
- With the upper part of the back, you can relax your neck.
- You calm your body and mind.
- You stretch your hips, back, and shoulders.
Dead Stance (Shavasana)
Sit on a flat surface with your knees bent and the soles of your feet on the floor. With support from your arms, put your back and head on the ground from your waist. Lie down straight, shoulder-width apart, with a slight slide of your feet. The arms should be turned outward and your palms facing upwards. Close your eyes. Stay in this position for three to five minutes.
With this pose;
- Your blood pressure drops.
- Your body and mind will relax.
- It reduces fatigue, insomnia, headache, and depression.
15 Yoga Poses That Can Change Your Body and Its Benefits
Do you know that you can have a much healthier mind and a healthier body with yoga movements that you can do in just 20 minutes each morning? Yoga, which will allow you to discover yourself, regulate your breathing, and allow your body to have a positive energy flow, offers more than you think.
1. Downward Dog Pose
This pose is one of the main poses of most types of yoga to stretch the body and strengthen your whole body. Start with a step on the ground with your hands and feet. Keep your wrists below your shoulders. Keeping your feet slightly apart, press your hands against the floor and straighten your legs to come down into the dog pose. If you have difficulty, bend your knees slightly. Hold yourself in this position for about 5 breaths.
2. Plank Pose
While this is one of the best exercises to strengthen your core, it actually works your whole body. Check your breathing and it will help you. There are several types of plank exercises, you can choose which level you are suitable for. Your shoulders should be above your elbows, your back should be straight. You must raise your legs up, otherwise, you will be on your knees. In either case, it is essential that you keep a straight line from the top of your head to your feet or hips.
3. Upward Plank Pose
This is a very good pose for stretching your upper body, increasing the strength of your arms, legs, and core, and improving balance. Start by placing your hands facing the back of your feet. Raise your hips, stretch one leg, then place the other leg with feet flat on the floor.
4. Extended Side Angle Pose
This pose is designed to work the sides of the waist and strengthen the legs, stretch the hips, hind leg muscles, thighs, shoulders, chest, and spine. It also opens up the lungs, improves digestion, and helps relieve stress.
Start with your feet one leg-length apart and expand with your arms. Turn your right foot 90 °. Rotate your hips back and move towards your right hand. Bend down and place your right hand down on your ankle, foot, knee, or floor, holding your right hand from right to left while stretching your left hand towards the sky. Repeat the same movement in the other direction.
5. Tree Pose
If you are new to the world of yoga, practicing this pose can be a little tricky at first. This pose will improve your balance and teach you how to breathe. It also strengthens and tightens the leg muscles, ankles, and inner thighs.
Start with your feet together, then slowly raise your left knee up, place your left foot on your inner thigh or inner thigh (be careful to avoid knee injury) and raise your arms up towards the sky, clasping the palms of your hands. Take 8-10 breaths, then switch feet.
6. Warrior Pose 1
This pose is also one of the main poses used in many yoga practices. This pose is perfect for developing the strength of the entire lower body with the core as well as stretching the hip and thigh muscles. Take a big step with your right foot, place your foot on the mat. Pull your shoulders back and lift your chest. Raise your arms up, bring your palms together. Take 8-10 breaths, then change direction.
7. Warrior Pose 2
Another extremely important pose is a great move to stretch the hips and inner thighs and improve balance. It can help improve digestion and also relieve back pain. Put your feet one leg-length apart. Turn your left foot 90 ° and your right foot 45 °. Bend your front knee and stretch your arms to the sides, look at your right hand. Take 8-10 breaths and repeat on the other side.
8. Forward Bending Pose
This pose is very good for stretching your lower and upper back and back leg muscles, opens the whole body, allows you to breathe in a comfortable position, also helps with headaches and anxiety syndrome, and reduces fatigue. Start sitting with your legs together and start bending forward at your waist, stretching forward. Once you’ve achieved your maximum stretch, breathe in for 8-10 breaths. Make sure you keep your back straight.
9. Bridge Pose
Another important pose is ideal for beginners. This pose provides pre-stretching of the body and strengthens your body. It also improves blood circulation and digestion, reduces stress, and opens the lungs and thyroid gland. Lie on your back with your hands close to your hips with your feet. Lift your hips and take 8-10 breaths.
10. Child Pose
This is the best resting posture for stress or tension and relaxation, it is also good for digestion. Begin to sit on your knees on the mat, then lower your head forward with your head forward and you can reach your hands at your side. Relax.
11. Cobra Pose
Straightens your back, opens your chest and shoulders for this great pose. It also reduces the stiffness of your waist. Start from the downward-facing dog pose and move into the plank pose, bend your elbows, and lower them slowly to the floor, rotate your shoulders back and raise your back slightly. Take 8-10 breaths.
12. Bow Pose
This pose stretches the entire surface of the body, strengthens the entire back, and improves posture and spinal flexibility. Bend your knees, lift your legs off the floor, reach back and grab your ankles. Take 8-10 breaths.
13. Boat Pose
This pose helps in relieving stress, improves digestion, stimulates the kidneys, thyroid, and intestines, and strengthens the thighs and lower back. Start sitting, bend your knees, lean back, and raise your feet with your ankles parallel to the floor. If you feel comfortable in this position, stretch your arms forward. Straighten your legs so your body stays V-shaped. Take 8-10 breaths.
14. Fish Pose
This pose strengthens your back leg muscles and straightens your back, opens the hips and ribcage. Begin by lying on your back, putting your feet on the floor, and bending your knees. Lift your upper body, slide your hands under your hips. Keep your forearms and elbows close to the sides of your body and lift the upper floor off the floor.
15. Wind Evacuation Pose
This pose helps to release toxic gas from your body. Sit back and bring your knees closer to your chest. Press your lower abdomen while holding your knees with your hands. Lift your head, neck, and chest and bring them closer to your knees. Take 8-10 breaths, then come back to the original position.
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