Adho-Mukha-Svanasana

Other Names

Downward-Facing Dog Posture, headstand pose, downward facing tree, Adho Mukh Sav Asan, Savasana, Shavasana

Description

This asana is one of the most widely recognized yoga poses, Downward-Facing Dog is an all-over, rejuvenating stretch. Downward-facing dog is an ancient posture depicted in Egyptian Art that is thousands of years old. It teaches us that how everything is connected; how our heels are linked to our shoulders, how fingers influence heart, how our elbow placement effects the spine.

How to reach the stretch

• Come to your hands and knees with the wrists underneath the shoulders and the knees underneath the hips.
• Curl the toes under and push back raising the hips and straightening the legs.
• Spread the fingers and ground down from the forearms into the fingertips.
• Outwardly rotate the upper arms broadening the collarbones.

How to release the stretch

Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Advasana.

Benefits

• 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.

Caution

• Not for the persons who have carpal tunnel syndrome or 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.

Next: Shavasana