Today we will discuss about Adho Mukhasana Savasana in detail so, you can have more information about how to do it and what are the benefits of this incredible yoga pose. Doing Yoga on daily bases can improve your lifestyle and improve your mental health also.
WHAT IS ADHO MUKHA SAVANASANA?
Downward Dog Pose or Downward-facing Dog Pose, also called Adho Mukha Shvanasana (Sanskrit: अधोमुखश्वानासन;)
(Adho Mukha Śvānāsana) is an inversion asana, often practised as part of a flowing sequence of poses, especially Surya Namaskar, the Salute to the Sun.
The name comes from the pose’s similarity to the way a dog stretches when getting up. The Sanskrit name is from adhas (अधस्) meaning “down”, mukha (मुख) meaning “face”, śvāna (श्वान) meaning “dog” and āsana (आसन) meaning “posture” or “seat”.
How To Do ADHO MUKHA SAVANASANA?
The Adho Mukha Svanasana is quite easy to perform. It is one of the first asanas for the beginners. Following steps are help to do this aasan.
ADHO MUKHA SAVASANA
- Lie down on the mat keeping the stomach (empty stomach) face down and maintain the distance of legs one foot apart.
- Keep your palms next to the chest with fingers straight and pointing towards your head.
- Exhale and slowly press your palms down to raise your body up.
- Now slowly move your head inwards and simultaneously walk your legs forward to bring your body in an inverted “ V” shape.
- Make sure that the legs are stiff and knees are not bent and feet parallel to each other.
- Keep balancing and focus on your breathing.
- Check that the distance between your hands and feet is correct by coming forward to a plank position. The distance between the hands and feet should be the same in these pose. Do not step the feet toward the hands in Down Dog in order the get the heels to the floor.
- Take deep breath. Inhale and exhale.
- Try to touch the crown of your head on floor.
- Hold this pose for one minute with deep breathing.
- Exhale. Bring the head which is inward and slowly bend the knees and lie down on the mat and Relax.
- Take deep breathing.
Target
Hamstring and calf stretch, mild inversion
Duration
Downward-facing dog should be held for at least 30 seconds. The longer the stretch is held the more you maximize the stretch and relax the muscles.
Do 2-3 times during your yoga sessions.
(The longest time to hold the downward dog pose (yoga) is 75 min 4 sec, achieved by Pratiksha Patil (India), in Walchandnagar, Maharashtra, India, on 24 January 2022.)
BENIFITS OF ADHO MUKHA SAVANASANA
According to yoga journals there are so many benefits of ADHO MUKHA SAVASANA but most of are as follows
- Positive effects on the musculoskeletal system.
- Improves memory.
- Improved oxygen supply and increase blood circulation to the brain.
- Improve mood due to increase blood circulation to the brain.
- Strengthens the muscles in your legs especially hamstring.
- Strengthens arms and shoulders.
- Improved pain in the lower back.
- Relieves stress and anxiety and depression.
- Relieving pain and stiffness in legs and shoulders.
- Tones stomach and arms
- Increases bone density
- Increases energy
PRECAUTIONS FOR ADHO MUKHA SAVANASANA
- Pregnant women (especially late term pregnancy) should avoid this pose if they have pain in any part of their body.
- If you experience any pain in your body or injuries in back , shoulder , ankles , arms avoid this yoga pose.
- Perform a warm-up before start the Adho Mukha Svanasana.
- Do not perform this pose on a full stomach.
- Avoid practicing the Adho Mukha Svanasana if you have an injury in your ankles or wrists.
- Avoid in carpal tunnel syndrom
- Do no perform this yoga if you have high blood pressure or related issues.
- If you are unsure on whether or not you should practice this pose, please contact a medical professional
TIPS FOR BEGINNERS
- To protect your wrists, make sure the first finger’s knuckle is firmly pressed down
- Return your weight to your hips
- Do not step the feet toward the hands in Down Dog in order the get the heels to the floor.
- Keep your knees bent as much as you need to experience and comfort in your hamstrings
- If you have tight shoulders, place your hands slightly wider than your shoulders and angle them slightly outward.