In Sanskrit, Adho means ‘downward’, Mukha means ‘face’, and Svanasana means ‘dog’. If you think about it, the asana exactly resembles the way dogs stretch naturally to relax themselves.
This is one of the traditional poses and quite recognized in the west as well. It is a foundation for many more complex yoga poses. For those of you who practice Surya Namaskar, you must be familiar with the pose.
The downward-facing dog has proven benefits for both mind and body. It is great for building arm and leg strength.
Some of the major benefits observed from practicing the asana include:
This yoga posture is suitable for people of all ages.
Pregnant women should refrain from practicing this asana post 3 months of pregnancy. Also, this pose is not advisable for people who have carpal tunnel syndrome.
If you are suffering from pain in your knees or elbows or other joints, avoid the asana till the pain has gone away.
Before you start, stand straight and stretch your arms to the top. Bend and touch your feet with your hands and keep your knees straight. This will help you open up your body and hold the pose for a longer time.
Step 1:Place the yoga mat of the floor and come onto your hands and knees in a relaxed position. Your wrists must be aligned with your shoulders in a straight line.
Step 2:Take a deep breath and bring your arms forward and feet further backwards making a V shape, keeping your arms, legs, and back straight. Make sure your knees are not bent.
Step 3: Hold the pose for at least 10-15 seconds. Close your eyes and try to concentrate on your breath. Feel the stretch on your calves and hold still.
Step 4: Now slowly exhale, release by gently coming back to the starting position on your hands and knees.
Although this is a relatively easier pose to practice you must make sure that you maintain a correct posture to experience maximum benefits. This is one of the most relaxing poses and that is why people often use it to cool down between rigorous exercises to prevent leg cramps.
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