First Weeks Flow
Adho Mukha Savasana - Downward Facing Dog
The asana is pronounced as A-doh MOO-kah shvah-NAS-anna
Adho mukha svanasana posture replicates a dog bending forward, hence the name downward facing dog pose. This asana can be practiced by any beginner too and with all its benefits, one should include it as a part of daily yoga practice.
- Calms the brain and helps relieve stress and mild depression
- Energizes the body
- Stretches the shoulders, hamstrings, calves, arches, and hands
- Strengthens the arms and legs
- Helps relieve the symptoms of menopause
- Relieves menstrual discomfort when done with head supported
- Helps prevent osteoporosis
- Improves digestion
- Relieves headache, insomnia, back pain, and fatigue
- Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis
The asana has two lines of energy radiating outward from the centre pelvis. The first line of energy moves down the legs and into the feet. The second line travels through the spine and arms into the hands.
In finding the extension of the spine, there are two tracts to elongate: the inner tract running from the forefingers, through the inner elbows, up to the inner groin, and the outer tract from the little fingers, through the elbows and armpits, up to the outer hips.
Contraindications and Cautions
Carpal tunnel syndrome Diarrhea Pregnancy: Do not do this pose late-term. High blood pressure or headache: Support your head on a bolster or block, ears level between the arms.
Modifications and Props
To get a feel for the work of the outer arms, loop and secure a strap around your arms just above your elbows. Imagine that the strap is tightening inward, pressing the outer arms in against the bones. Against this resistance, push the inner shoulder blades outward.
Deepen the Pose
To increase the stretch in the backs of your legs, lift slightly up onto the balls of your feet, pulling your heels a half-inch or so away from the floor. Then draw your inner groins deep into the pelvis, lifting actively from the inner heels. Finally, from the height of the groins, lengthen the heels back onto the floor, moving the outer heels faster than the inner.
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