Downward Facing Dog

31 01 2012

Downward Facing Dog

Adho Mukha Svanasana

adho = downward     mukha = face     svana = dog

Benefits

  • Calms the brain and helps relieve stress and mild depression
  • Energizes the body
  • Stretches the shoulders, hamstrings, calves, arches, and hands
  • Strengthens the arms and legs
  • Helps relieve the symptoms of menopause
  • Relieves menstrual discomfort when done with head supported
  • Helps prevent osteoporosis
  • Improves digestion
  • Relieves headache, insomnia, back pain, and fatigue
  • Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis

Strengthens: Shoulders, upper back, abdominals, lower back

Stretches: Glutes, hamstrings, shoulders, calves

From Child’s Pose, reach forward with your handcs and press them into the mat with fingers spread wide. Lift your hips into an inverted V. Push back through the balls of your feet.

Keep your head between your arms as you lift your tailbone to the sky. Sink your heels toward the floor without rounding your back. If your back rounds, bend your knees.