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Adho Mukha Svan Asana or downward facing dog pose is one of the most taught and practiced yoga poses. It is one of the most common and important yoga poses.
TECHNIQUE
Get into the starting position as a downward facing dog with the help of your knees and hands.
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| Adho Mukha Svan Asan |
Your arms must be aligned with you shoulders and your knees must be in straight line with your hips.
Now curl the toes on the inside and raise your hips while keeping your legs straight.
After your feet are in the right position, push against the mat with your hands so that you are able to form a perfect inverted V position with your body.
Now stretch out your hamstrings and keep your feet firmly grounded so that you are able to stretch to the maximum.
As done with your legs now do the same with your hands.
Spread out your fingers while keeping them firmly grounded and stretch out you hands and ground down from the forearms in to the fingertips.
Rotate the upper arms in the outward direction to broaden the collarbones.
Move your shoulder blades towards your hips while keeping the head hanging lose.
Since this is a resting Asana make use of quadriceps to take away the weight from hands.
Hold this Asana till you count five breaths or for five minutes whichever you find comfortable.
Release yourself from the pose and come back to the starting position.
Try to maintain a flat back by not letting the ribs sink towards the floor.
You can also use a block to lend support to your head.
While practicing this Asana keep your head facing downwards.
Do not stretch out your muscles in the neck while you perform this Asana as it could lead to strain.
Pay attention to your breath and breathing properly is of prime importance.
BENEFITS
This Asana grants strength and stretch to the whole of your body.
This Asana is very helpful in lengthening the muscles.
Regular practice of this Asana would also help you get rid of all kinds of body pain.
It is a great strength giving Asana and it is very helpful in relieving back pain.
