One of yoga's most widely recognized poses, Downward-Facing Dog Pose, called Adho Mukha Svanasana in Sanskrit, works to strengthen the core and improve circulation.
This rejuvenating pose works to provide a delicious, full-body stretch.
Benefits of Downward-Facing Dog
· Tones the arms and legs; opens and strengthens the shoulders in flexion; lengthens the hamstrings and stretches the calves; prepares the body for heating inversion.
· Stimulates blood flow, improving circulation.
· Straightens vertebra and aligns the spine, excellent for posture.
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How to:
1. Get down on all fours. Start on the floor with your hands shoulder-width apart, with your shoulders above your wrists. Align your inner shoulders with your index fingers. Your hips should be above or slightly before your knees.
2. Lift your knees. Next, tuck your toes against the mat or ground, using that leverage to extend your legs and lift both knees into the air. Your body should now resemble an upside-down “V” shape.
3. Extend. Extend and lengthen your spine, simultaneously pressing through the palms of your hands and balls of your feet. Pull your pelvis up toward the ceiling, using the triceps in your upper arms to help stabilize your form. Some yoga teachers suggest drawing your shoulder blades down your back, while others prefer externally rotating the joints to support the body instead.
4. Hold and release. Hold your body in position, making sure to breathe properly. Slowly bring your knees back to the floor to release this asana, or use it to transition into another pose.
CONTRAINDICATIONS AND PRE-CAUTIONS: Before trying any inversion, check with a doctor before performing the pose if you have any of the following conditions:
· Wrist problems like carpal tunnel syndrome or arthritis Eye or inner ear infection
· Late-term pregnancy High blood pressure
