Downward Facing Dog (Adho Mukha Svanasana) Exercise
Description
Downward facing dog pose or Adho Mukha Svanasana is one of the effective yoga poses that stretch and strengthen your whole body. It is a resting and relaxing pose that is effective for maximum major body muscles and joints at the same time. Downward facing dog pose is considered as the best yoga posture by many trainers and yogis. It is simple yet most effective among all yoga poses. This upside down “V” (that you make while performing adho mukha svanasana) is very beneficial for your body. It is a total body workout that includes triceps, gluteus, back, spine, legs, thighs, core abs, triceps, shoulders etc in one specific downward facing dog pose. Upside head position enhances blood flow in the brain which alleviates headache, tension and tiredness.
Step 1
Start on your hands and knees, hands under the shoulders with fingers spread wide, resting your forehead on the block.
Step 2
On a deep exhale, press into your hands, draw your thighs back, ground down with your heels and push your hips towards the ceiling, extending the spine. Your body should form an inverted V-shape, with your legs and arms straight. By pressing out through your crown (the top of your head) onto the block, you’re reminding yourself to press down and keep your spine elongated. Hold this position for five breaths. If your hamstrings are very strong or tight, your knees should be bent to allow the spine to lengthen fully.
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