The art of practising yoga daily helps strengthen the mind, body and soul. One of the most popular yoga poses, Adho Mukha Svanasana or the downward dog pose, helps relieve chronic pain in the back, shoulders, and arms.
Although it may look easy, it is a complex wellness practice. This yoga pose requires a lot of strength. Read the full article to know all about this exercise, its benefits, precautions, and many more.
Downward dog pose or Adho Mukha Svanasana is a popular standing yoga pose that improves blood circulation. 'Adho' means downward, 'Mukha' means face, and 'Svan' means dog. 'S. Additionally, it ensures a full body stretch where you have to expand the body on all four limbs. You can perform this yoga pose as a resting (Ashtanga) or a transitional pose (Vinyasa).
Moreover, as this yoga pose involves stretching and strengthening, performing this pose will help you gain flexibility and balance physically. However, ensure to perform and practice this exercise with utmost care. If you have stiff hamstrings or shoulders, this asana can be challenging. You must have a trainer to guide you through this yogasana initially.
The downward pose comes with numerous health benefits. They are as follows:
Since this yoga pose engages the core muscles of your body, it helps to tone the lower abdomen. This additionally ensures shedding fat from your abdomen too. Moreover, it relieves you from any back pain, as you use the strength of your arms and legs to evenly stretch your spine.
This pose helps to stimulate blood flow as it places the heart above your head. It is an inverted ‘V’ position and initiates blood flow to your head. Enhancing your energy and focus, this asana will ensure instant relief from stiff neck pains and painful shoulders.
Downward dog pose is a weight-bearing yoga pose that helps to strengthen your bones. If you practice downward yoga daily, it will provide strength and balance to your upper body. Therefore, you will be able to manage osteoporosis. In addition, the downward dog position works on your shoulders gently.
Apart from your spine, the hamstrings and calf muscles will feel stretched too. The benefit of Adho Mukha Svanasana includes opening the backside of your legs as you stretch them gradually. This will provide relief to the back muscles of your legs.
Since the downward pose initiates strengthening the upper portion of your body, it tones your arms making them stronger. While performing this pose, you must press your palms against the floor and put pressure on your muscles.
The downward dog pose eases your back pain as it stretches your backside. As you stretch the spine, it will enhance the oxygen supply to different parts of your body. You must practice this asana daily to stay stronger.
The other benefits of this yogasana are:
Following is a step-by-step guide to perform a downward dog pose:
Step 1: Firstly, come down to your knees and hands, placing your wrists under your shoulders and your knees under your hips.
Step 2: Push back through your hands after curling in your toes. Then lift your hips and stretch your legs carefully.
Step 3: Spread your fingers and press down against the floor with your palms to exert pressure on your fingertips.
Step 4: Rotate your upper arms outward to help broaden your collar bones.
Step 5: Allow your head to hang. Then, slowly shift your shoulder blades away from the ears and towards the hips.
Step 6: You must firmly engage your quadriceps to take off your body's burden from your arms. This is the resting pose.
Step 7: Keep your tail high, place your heels towards the floor and rotate your thighs inward gently.
Step 8: Make sure that the distance between the hands and your feet is similar in both resting and transitional poses.
Step 9: Slowly exhale and bend your knees, allowing yourself to release and come back to your original posture.
The downward dog pose requires a lot of practice and peace of mind. Therefore, consulting a trainer to assist you while you begin this pose is beneficial. Following are the tips to keep in mind as you practice this exercise:
Although there are several benefits of downward facing dog pose, it comes with a lot of precautions and contraindications:
Since the downward dog pose is a bit complex, here are the modifications you can do:
So now that you know the downward dog pose, its benefits, and precautions while performing, try doing it with the help of your trainer. This yogasana will benefit you if you face digestion problems or chronic back pains.
Please try one more time!
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