ADHO MUKHA SVANASANA:
Steps:
- Stand on your knees and lean forward and rest your palms on the ground. Stretch the elbows and relax the upper back between the shoulder blades, which gives you the feeling that the arms fall into the shoulder blades.
- Lift your knees and draw your back backwards from the pelvis, so that your arms and back form one line.
- Stretch your legs in such a way that you get the feeling that someone behind you is pulling your legs and hips backwards from the top of your upper legs. Let your hand hang down in a relaxed sort of way.
- When you have placed your back and legs correctly, stretch out your arms. This results in a stretching from two sides of the back: stretching from the pelvis and a stretching from the arms. When the back and the chest are placed correctly, you will notice that you can quietly breathe in and out through the belly. You should not let your chest hang downward or make your back extremely sunken. In this asana, the back should be lengthened along its entire length. Take your time to work out the stretching further and further.
Many people experience this downward facing dog pose as a moment of rest between difficult yoga exercises. However, when you are doing this, try to remain focused, both physically and mentally, and continue working out the technique further to get the maximum benefit from this asana.
** BENEFITS: **
1.Good for toning the shoulders, legs, arms, feet and spine.
2.Builds immunity and strengthens the body. Provides an overall body stretch.
3.Removes fatigue and rejuvenates the body.
4.Increases blood flow to the sinuses.
5.Strengthens the immune system.
6.Calms the mind and lifts the spirits.
7.Improves digestion.
8.Strengthens arms, legs, and feet.