Adho Mukha Svanasana – Downward facing dog

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September 30, 2017

Adho Mukha Svanasana – Downward facing dog

The series Yoga for beginners is back with one of the most popular yoga postures, the downward facing dog. In this post I´ll show you how to do this asana.

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Hello everyone!

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.

Note:
This description is taken from BKS Iyengars “Light on Yoga”. The photos are mine.

Technique 

Step 1

Lie full lengths on the floor on the stomach, face downwards. The feet should be one foot apart.

Step 2

Rest the palms on the side of the chest, the fingers straight and pointing in the direction of the head

Step 3

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

Step 4

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.

Step 5

Stay in this posture for about one minute with deep and even breathing.

Step 6

With an exhalation come back to laying on the floor and relax

Effects

  • 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

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  1. Author’s gravatar

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  2. Author’s gravatar

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    1. Author’s gravatar
      @Lauren Conrad

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About Hana

I love to challenge my body, take it to limits with weight lifting, while simultaneously practicing yoga and self care. My goal is to help women of all ages to get fit and feel amazing in their bodies through strength training, yoga and personal development. We can all embrace the healthiest version of ourselves, let's do it together!

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