Yoga pose “Downward Facing Dog” - technique for performing the asana “Adho Mukha Shvanasana” (photo), benefits and contraindications. Features of performing adho mukha shvanasana Effect of adho mukha shvanasana

This interesting post very briefly reveals the therapeutic effects of Downward Facing Dog asana. The article describes an asana called Adho Mukha Svanasana, its technique and contraindications. It also gives the answer […]

What are the benefits of a downward facing dog?

The famous downward-facing dog yoga asana or Adho Mukha Svanasana has an amazing therapeutic effect. It can relieve muscle tension and bring back lost energy.

This pose is also sometimes called runner's asana because it relieves stiff legs, strengthens the calf muscles, and softens salt spurs.

Downward-facing dog is indicated for arthritis of the shoulder joints, severe lower back pain and digestive problems. It calms the heartbeat, activates blood circulation and promotes the regeneration of brain cells. This asana helps with constipation and gastritis. Sometimes with its help it is possible to avoid removal of the gallbladder and normalize the functioning of the abdominal organs. Adho Mukha Svanasana (downward facing dog) - technique

Downward facing dog contraindications

However, Adho Mukha Svanasana is contraindicated for hypertension, diarrhea and headaches of unknown etiology. And, of course, it cannot be performed in the third trimester of pregnancy either; the risk of premature birth is high.

Downward facing dog technique

Many beginners try to perform the asana by gradually bending down to the ground. But it's not right. It turns out that the correct “downward-facing dog” should be from a prone position.

You need to lie on your stomach and lean on your palms located at chest level. Exhale and lift your body in one movement. When performing the asana correctly, the head should touch the floor, and the arms and legs should be straight. It is important to keep your back straight and not hunch over. The feet should be placed parallel to each other. It is not advisable to bend your knees, but during the first yoga classes, when the beginner is not yet accustomed to the loads, some concessions are allowed.

But under no circumstances should you raise your head and put all your weight on your hands. Otherwise, blood flow may be disrupted, and the entire procedure will not have a therapeutic effect, but will only increase pain in the muscles and back.

If you practice correctly every day, then soon “downward-facing dog” will give a person a feeling of lightness and flexibility. It is very important to breathe correctly while performing the asana. You should both exit and enter the pose only after exhaling. The duration of stay in the asana is one minute.

This is a very difficult pose for children, especially boys, as their calf muscles are poorly developed until adolescence. Excessive load can damage the legs, so the child must perform the asana very carefully. And only under the supervision of an experienced trainer.

One of the most famous yoga asanas, in which the whole body is charged with energy. Asana is a resting pose; when mastered, it can be used as an intermediate body position between other asanas or between blocks of asanas. Adho mukha svanasana prepares us for inverted asanas - shirshasana, sarvangasana, halasana, etc.

“Adho mukha shvanasana” is translated as ‘head down dog position’, where ‘adho’ means ‘down’, ‘mukha’ means ‘head’, ‘shvana’ means ‘dog’, and ‘asana’ means ‘body position’.

Execution technique

You can come out of Cat Pose (Marjariasana) into this asana.

Legs spread hip-width apart
Toes are on tiptoes
The knees are under the hips
The arms protrude slightly forward in relation to the shoulders, spread approximately shoulder width apart
The fingers are spread apart, and the entire hand is well placed on the mat, looking forward
With an exhalation, we lift our knees off the floor. At the beginning of the asana, you can keep your knees bent
Next, with an exhalation, we smoothly straighten our legs at the knees; by pointing the heels towards the floor, we can spread them slightly to the sides
The kneecaps are pulled up. Legs are strong and straight
We distribute the weight evenly between the legs and arms
The arms are straightened: the body from the fingers to the tailbone is extended in one line
Open the chest, move the shoulders away from the neck
Relax your neck and head
Let's breathe

You can also enter the asana from the plank pose (Urdhva Chaturanga Dandasana), the intense stretching pose (Uttanasana).

When performing adho mukha svanasana, you can use blocks with your palms on them: this will help open the chest, bringing the shoulder blades together, and the heels will be on the floor.

the floor is next to the feet and in line with them.

3. Bend your knees and place your feet 120-130 cm back, one after the other. The distance between the palms should be 30-35 cm, the same between the feet. Spread your fingers and stretch them out. Keep your feet parallel to each other and point your toes.

4. Pull your hips back and tuck your kneecaps; place your heels on the floor. Take a couple of breaths.

5. Exhale, extend your arms and legs and push your hips back. Move your body towards your feet.

6. Press your heels into the floor and lower your crown to the floor.

7. Stay in this final position for 15-20 seconds, breathing normally. Wherein:

(1) do not bend your knees;
(2) draw your shoulder blades in and expand your chest.

8. Inhale, lift your head off the floor, bring your feet closer to your palms and move into Tadasana.

Special Notes:

(1) Those who are unable to place their palms on the floor in Uttanasana can bend their knees and place their palms on the floor and then step back.
(2) Right arm and right leg, left arm and left leg should be exactly in line with each other.
(3) Those who cannot place their heels on the floor should lift them slightly and rest them against the wall, holding their toes and soles feet on the floor so as to extend the arch of the foot.
(4) Those who cannot lower the crown to the floor can use a pillow and place their head on it, with the arms and legs extended, the spine stretched inward and upward, and the chest expanded.
(5) Those who suffer from headaches and hypertension, or those who cannot lay their heads on the floor, should place something under their heads (see point 4). When the head is supported in this way, it results in a feeling of calm and blood pressure drops. The head should never hang freely.

Contraindications:
Injuries to the muscles of the hamstrings. Wrist problems. Intervertebral disc injuries.

Detailed description of Adho Mukha Svanasana

Adho Mukha Svanasana– one of the basic poses of hatha yoga. It is appropriate at any time throughout the entire lesson: like a pinch of salt that enlivens the taste of a dish, Downward-Facing Dog charges the entire body with vigor and energy - from fingers to toes. Adho Mukha Svanasana It looks simple, but appearances, as often happens, are deceiving. Here it is important to learn how to evenly distribute efforts between the arms, torso and legs so that no part of the body is overloaded - only in this case can you feel its effectiveness.

By doing the pose over and over again throughout the class, you stretch the spine, returning it to its natural curves and relieving tension in the back. For beginners, this asana is also a preparation for inverted poses: it helps you get used to the upside down position. When starting to master the asana, you may feel stiffness: your lower back will arch like a wheel, and your elbows will have difficulty straightening. But gradually, during daily practice, a feeling of opening, stretching and flexibility of the body will appear.

wrong
Don't tuck
tailbone and do not round
lower back

wrong
Don't look ahead -
this causes tension
pain in the neck

Right
Breed as much as possible
fingers and evenly
press your palm
to the mat

Adho Mukha Svanasana. Variation-1

By performing the asana with your knees bent, you will be able to better stretch your upper body without being distracted by properly lining up your hamstrings. While performing an asana with straight legs, you may experience a feeling of tension and compression in the body. Bent knees will allow you to enjoy stretching of the spine, shoulders and arms. To determine the correct distance between your arms and legs, lie on your stomach with your palms on the floor under your shoulders. Then push your pelvis back and, pushing off the floor with your hands, rise to all fours without changing the position of your palms and feet on the floor. In this case, the palms should be shoulder-width apart, and the feet should be hip-width apart.

It is necessary that the palms and feet - the foundation of the pose - are pressed tightly to the floor. Pay attention to which part of the palms is really well pressed to the mat and which part is not. Extend your fingers and spread them as far apart as possible. If your thumb and index finger are off the floor, most of your weight will be on the outside of your hands. Try to evenly press the surfaces of your palms to the floor - this will fix the position of your wrists and protect them from injury. Tuck your toes, lift your knees off the floor and, without straightening your legs, point your pelvis back and up. Imagine that you are pushing the floor down and forward, away from your pelvis.

Pull your elbows in; This may be difficult due to shoulder stiffness or lack of strength, so be patient. Then rotate your upper arms from the inside out, so that your elbows are in line with your thumbs. Watch as the area between your shoulder blades expands and your arms and shoulders become energized. Feel how the armpit area lengthens and the chest opens. As the arms stretch, the pelvis will begin to rise higher and move back, and the spine will lengthen, freeing itself from compression. Finally, get rid of tension in your neck: relax your head, do not lift it up. After 3-5 breathing cycles, exhale and lower your knees to the floor. Rest in Balasana (Child's Pose).

Adho Mukha Svanasana. Variation-2

It will make it easier for you to understand the correct position of the pelvis in the asana. The pose is performed with straight legs, but the heels remain high. Start with the previous version of the pose, this time raising your heels as high as possible from the floor. Then fully straighten your knees, engaging your thigh muscles, and lift your pelvis up - it will move forward, and the shape of your body will resemble the capital letter “L”.

Now point your sit bones towards the ceiling. This movement will raise your heels even higher. Feel the top of your sacrum tilt forward and draw inward. This is a healthy position for the lower back, as long as the lower back is not too mobile. Without these basic steps, the posture will resemble a sad, indecisive dog, and performing the asana in this manner can lead to lower back injury or hamstring strain.

Keeping your pelvis in the correct position, make your upper thighs strong and lift them toward your pelvis. Point your hip bones into your pelvis and lift your sit bones higher, creating an even higher, sharper “L.” To keep your legs straight, don't push your knees back, but instead use the strength of your hips to lift your kneecaps. Point the tops of your thighs (not your knees) toward the wall behind you. Your pelvis will move back, taking some of the weight off your arms. Stay like this for 3-5 even breaths.

Full Option Adho Mukha Svanasana

The difficulty with the full version of the pose is to maximize the length of the upper body and the back of the legs without rounding the lower back. If you cannot do this yet, continue to perform the given variations of the asana for several more weeks. Incorporate Supta Padangusthasana I (Supine Grasping Big Toe Pose I) into your practice to help stretch the muscles in the back of your legs.

Enter Adho Mukha Svanasana through the previous two variations, following all the instructions described above. Once your arms, legs, and pelvis are fully engaged and you feel your body stretching, gently lower your heels toward the floor. Imagine that they are filled with lead. Breathe deeply and feel the intense stretch release layer upon layer of tension from the backs of your legs. Relax your neck and let your gaze be soft.

Stay in the pose for 3 to 5 smooth and calm breathing cycles. Then rest in Child's Pose. Observe the sensations of space, harmony and lightness that appear in your body. ( Yoga Journal)

The effect of practice Adho Mukha Svanasana

When a person is tired, staying in this pose for a long time relieves fatigue and returns lost energy. Adho Mukha Svanasana helps soften salt spurs and relieves pain and stiffness in the heels. It strengthens your ankles and gives your legs a beautiful shape. The practice of this asana relieves stiffness in the shoulder blades and helps with arthritis of the shoulder joints. The abdominal muscles are pulled towards the spine and strengthened. As the diaphragm rises toward the chest cavity, the heart rate slows. This is an invigorating pose. Those who are hesitant to do Sirsasana can perform this asana comfortably. When the fully extended torso is tilted down, healthy blood flows to the head without the slightest strain on the heart. Adho Mukha Svanasana renews brain cells, enhances brain activity, relieving brain fatigue. This pose can also be done by people suffering from high blood pressure.

Adho Mukha Svanasana (Downward facing dog)

From the words " adho mukha" - face down, " shwana" - dog. The pose resembles a stretching dog, with the head and front paws down and the back paws up, hence the name.

Indications: Flat feet, lower back pain, stiffness of the shoulder blades, arthritis of the shoulder joints, digestive disorders (excess bile, stomach pain, constipation), hormonal imbalance, obesity, depression.
Contraindications: High blood pressure, carpal tunnel syndrome (compression of a nerve that prevents weight bearing), diarrhea, headache, late pregnancy.

Technique

Lie at full height on the floor on your stomach, face down. Spread your feet approximately 30 cm.
Place your palms at chest level, extend your fingers towards your head.
Exhale and lift your torso. Straighten your arms, move the floor towards your feet and place the crown of your head on the floor, straightening your elbows and stretching your back.
Keep your legs firmly, do not bend your knees, press your heels into the floor. The soles and heels are completely flat on the floor, the feet are parallel, and the toes are pointing straight ahead.
Stay in this pose for about 1 minute, breathe deeply. Then, exhaling, lift your head off the floor, stretch your torso forward, carefully lower your body to the floor and relax.

Effect

When a person is tired, staying in this pose for a long time relieves fatigue and returns lost energy. This pose is especially helpful for runners who are tired from a hard race. In sprinters, it develops speed and lightness in the legs. The pose helps soften salt spurs and relieves pain and stiffness in the heels. It strengthens your ankles and gives your legs a beautiful shape. The practice of this asana relieves stiffness in the shoulder blades and helps with arthritis of the shoulder joints. The abdominal muscles are pulled towards the spine and strengthened. As the diaphragm rises toward the chest cavity, the heart rate slows. This is an invigorating pose.

Those who are hesitant to do Sirsasana can perform this asana comfortably. When the fully extended torso is tilted down, healthy blood flows to the head without the slightest strain on the heart. It renews brain cells, enhances brain activity, relieving brain fatigue.

Today you will find a video with one of the most famous yoga asanas - Adho Mukha Svanasana. Translated from Sanskrit, this phrase means “downward-facing dog.” Many have heard about this asana. In this video you will learn how to correctly enter Adho Mukha Svanasana and what to pay attention to while in the asana. The asana is performed on an empty stomach, no earlier than 2-3 hours after eating. It can be performed at any time of the day as it is a calming asana. The neck should be relaxed in the asana.

Adho Mukha Svanasana - Downward Facing Dog

Indications for use:

The asana is indicated for hypertension, for softening salt spurs, for arthritis of the shoulder joints, for gaining flexibility and strengthening muscles.

Therapeutic effect:

Adho Mukha Svanasana helps relieve fatigue and restore energy in the body, improves the flexibility of the spine, tones the muscles and ligaments of the legs (especially the back surface). Strengthens the joints and ligaments of the shoulder girdle, helps with arthritis of the shoulder joints. Strengthens the muscles of the back, arms, entire upper body, and ankles. Stretches the shoulders, opens the hamstrings. Improves blood circulation in the brain - blood flows to the head without straining the heart, which is useful for hypertension.

Contraindications:

Hand injuries, high cranial pressure.