The series “Yoga for beginners” is back with one of the most popular asanas, the downward facing dog – Adho Mukha Svanasana. In this post I would like to explain how to do this posture correctly.
What you should consider before starting your practice:
- Two typical qualities of asanas are stability and lightness, therefore every yoga posture should be done with these two qualities.
- Do not cross over your physical limits. Asanas should be done with ease and smoothness. As soon as you notice pain or discomfort, you have crossed over your boundaries.
- Pay attention to your body and treat it kindly. Move slowly with deep and even breathing.
- Warm up your body, before starting your yoga practice. An option for a warm-up would be Sun solutions.
This description is taken from BKS Iyengars “Light on Yoga”. The photos are mine.
Lie full lengths on the floor on the stomach, face downwards. The feet should be one foot apart.
Rest the palms on the side of the chest, the fingers straight and pointing in the direction of the head
Exhale and raise the trunk from the floor. Straighten the arms, move the head inwards towards the feet and place the crown of the head on the floor (if possible). Keep the elbows straight and extend the back
Keep the legs stiff and do not bend the knees, but press the the heels to the ground. The heels and soles of the feet should rest completely on the floor (if possible). The feet should be parallel to each other, toes pointing towards the head.
Stay in this posture for about one minute with deep and even breathing.
With an exhalation come back to laying on the floor and relax
- relieves pain and stiffness in the heels and helps to soften calcaneal spurs (heel spurs).
- strenghtens the ankels and makes the legs shapely.
- helps to eredicate stiffness in the region of the shoulder-blades and arthrithis of the shoulder joints is relieved.
- As the trunk is lowered it is fully stretched and healthy blood is brought into this region.
- rejuvanates the brain cells.
- Persons suffering from high blood pressure can do this posture.
*Asana = Yoga posture