Downward
Facing Dog - Adho Mukha Svanasana
Benefits: Stretches and strengthens
the whole body. Good for the back.
Downward facing dog is done many times during most yoga
classes. It is a transitional pose, a resting pose and a great strengthener in
its own right. It may be the first yoga pose you encounter as you begin a yoga
practice.
Instructions:
1. Come to your hands and knees with the
wrists underneath the shoulders and the knees underneath the hips.
2. Curl the toes under and push back raising
the hips and straightening the legs.
3. Spread the fingers and ground down from
the forearms into the fingertips.
4. Outwardly rotate the upper arms
broadening the collarbones.
5. Let the head hang, move the shoulder
blades away from the ears towards the hips.
6. Engage the quadriceps strongly to take
the weight off the arms, making this a resting pose.
7. Rotate the thighs inward, keep the tail
high and sink your heels towards the floor.
8. Check that the
distance between your hands and feet is correct by coming forward to a plank
(push-up) position. The distance
between the hands and feet should be the same in these two poses. Do not step
the feet toward the hands in Down Dog in order the get the heels to the floor.
This will happen eventually as the muscles lengthen.
Beginners: Try bending your
knees, coming up onto the balls of your feet, bringing the belly to rest on the
thighs and the bum up high. Then
sink your heels, straightening the legs keeping the high upward rotation of the
sit bones. Also try bending the arms slightly out to the side, drawing the
chest towards the thighs. Then straighten the arms.
Advanced: If you are very flexible, try not to
let the rib cage sink towards the floor creating a sinking spine. Draw the ribs
in to maintain a flat back. Try holding the pose for five minutes, placing a
block under your head for support.
No comments:
Post a Comment