Sanskrit translation: "Dog face down"
- adho - downward
- mukha - “face / face”
- schwan - the "dog"
- asana - "body position"
One of the basic yoga asanas. This posture awakens the body and soothes the nervous system. Variations will help you discover new nuances of posture.
Adho Mukha Shwanasana: Technique of Execution
- stand on all fours, palms rest against the floor at shoulder width
- middle fingers pointing forward
- put your knees wide hips
- bend your toes to the floor
- force the brushes on the floor, especially with your thumb and forefinger
- straighten your arms completely, stretching them from the floor to the shoulders
- do not raise shoulders to ears, lower them
- flatten the shoulder blades to open the chest
- raise your pelvis, straighten your legs, lower your heels
- push your hips back
- straighten your elbows, raise your shoulders towards the waist and stretch the body up
- lower your head down, do not strain <
- firmly rest on the floor with your hands and feet
- push your heels down
- asana allows you to stretch your whole body well
- it provides stretching of the legs and strengthens the ankles
- helps relieve stiffness in the neck, shoulders and wrists
- calms the mind
- helps with stress and gives energy to the body, as it provides oxygen to the head
- the practice of this asana prevents the development of osteoporosis, sciatica and is favorable for the digestive system
- it is effective for high blood pressure and thrombosis, as it changes the blood flow in the body
- increases the volume of the lungs and strengthens them and the respiratory system, which is favorable for asthma. additional oxygen relieves fatigue
- pregnant women should avoid performing this pose in the last trimester of pregnancy
- if you suffer from diarrhea, have injuries to the wrist, shoulders, back of the thigh, intervertebral discs, have headaches, you should refrain from performing asanas