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Adho Mukta Svanasana: Downward Dog |
Svana means dog. The asana downward dog, actually means downward facing dog. However, it is doubtful whether the dogs belonging to even the trained dog squads, will remain in the position of this asana! The Sanskrit name for this asana is Adho Mukta Svanasana.
This asana is a rejuvenating stretch meant for the whole body. Every yoga asana has beneficial after effects. The Sages who framed such asanas were expert drill masters. They were aware of the need of each and every part of the body. Only a healthy body can have a healthy mind.
How to go about it?
Just follow the following steps to end up doing this asana perfectly:
• Take the floor on your hand and knees. Let your knees be below your hips. Let the hand remain slightly forward in relation to your shoulders. Let your palms remain spread. Index fingers remain parallel, slightly turned out. Turn your toes under.
• Lift your knees as you exhale. They are now away from the floor. Initially, the knees are bent and the heels are lifted away from the floor. Now you need to lengthen your tail bone away from the back of the pelvis. At the same time, press it towards the pubis. You feel the resistance, yet lift the sitting bones towards the ceiling. From your inner ankles, pull the inner legs up into the groins.
• Push your top thighs back, with an exhalation, stretch your heels down towards the floor. Don't lock the knees as you try to straighten them. Let outer thighs remain firm, but slightly roll the upper thighs inward. You are now to narrow the front of the pelvis.
• Your outer arms are now firm. At the same time, press the bases of the index fingers correctly into the floor. Now, you are coming to the important part of the asana. From these two points, lift along your inner arms. This should be done from the wrists to the tops of the shoulders. Your head is in between the upper arm. Do not allow it to hang.
• This asana is in fact one of the ten poses in the traditional Sun Salutation sequence. It is a well merited asana done on its own. Try to stay in the pose as per your capacity, anything between 1 to 3 minutes. Revert slowly to your original position and relax.
Benefits
Immense overall benefits accrue through the regular practice of this asana. Some of the benefits are:
• It is an antidote for stress and depression. It calms the brain.
• Good energy flows within the body.
• Shoulders, calves, hamstrings and hands get food exercise and therefore get even blood flow.
• Arms and legs become strong.
• Do this asana properly with head supported. It helps to relieve menstrual discomfort.
• Improvement in the digestive system.
• Relieves many ancillary problems such as insomia, headache, fatigue and back pain.
• Known to prevent osteoporosis pain.
Caution
Those with diarrhea, women in the later stage of their pregnancy, high blood pressure, carpal tunnel syndrome should not do this asana. As in the case with any other yoga asana, it is better to do this asana as well, under the expert guidance of a yoga teacher. |
