Wednesday, 12 October 2016

Downward Facing Dog (Adho Mukha Shvanasana)


Calms the brain
Helps to relieve stress and mild depression
Energises the body
Stretches the shoulders, hamstrings, calves, arches, and hands
Strengthens the arms and legs
Improves digestion

*Should not be practiced in case of carpel tunnel syndrome, late term pregnancy or diarrhoea.  In case of insomnia or high blood pressure should be practided with modifications.

Start in extended childs pose - this will set up good alignment for where your hands and feet need to be on the mat. Coming onto all fours, start to feel where the weight is through your hands.  Spread your fingers and broaden your palms. Tuck the toes, and left the tail bone towards the sky.

To begin with, keep the heels off the floor and knees bent.  Slowly stretch one heel towards the mat, then the other one, warming up the hamstrings.  Find what is comfortable for you, working towards having straight legs and heels on the floor.

Keep the sitting bones directed towards the sky, the navel drawn in and the shoulders broad.  Arms and legs are strong and engaged.

To release from the pose exhale and take the knees back to the mat, returning to Childs Pose.

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