Adho Mukha Svanasana

Adho Mukha Svanasana

Downward facing dog pose

Standing pose

Key Benefits

• Removes fatigue and brings back lost energy
• Good for runners who get tired after a hard race, sprinters will develop speed and lightness in the legs.
• Relieves pain and stiffness in the heels and helps soften calcaneal spurs
• Strengthens ankles and makes legs shapely
• Eradicate stiffness in region of should blades arthritis of shoulder joins is relieved
• Abdominal muscles are drawn towards spine and strengthened
• Diaphragm is lifted heard rate is slowed down
• Rejuvenates brain cells, and relieving fatigue
• Good for High Blood Pressure

How to get into Adho Mukha Svanasana

1. Place thumb and index finger at the wall and spread the other fingers, step your feet back, press your hands into the wall and floor crease to bring your buttocks towards the ceiling.
2. Step your feet towards your hands and come up.

Key Point

1. Press the index and thumb into the wall and roll the triceps together. As you continue that action bring the shoulder blades together and move the torso towards the crown of the buttocks.  Relax the head. 
2. Lift the kneecaps and press the top center thigh back so much that the heels come to the floor. Now lift the inner heel to the inner knee and groin to the crown of the buttocks, as youlengthen theout knee ligament and  roll the groins from the inside out.
3. Contineu to press into the hands and move the torso towards the crown of the buttocks as you press into the heel and lift the inner leg up to the crown of the buttocks. 

Modifications:

• If can’t put hands on floor in uttanasana, bend knees put hands on floor then walk feet abck
• Place heels on a wall if can’t press into ground
• Place crown of head on pillow
• Hands at wall