Yoga Position:Dog upside down(Adho Mukha Svanasana)

Today I would like to talk to you about one of the most commonly done yoga positions that are Dog upside down(Adho Mukha Svanasana)
Adho means: “down”, Mukha means: “head” and Svana is: “dog”

It is a transitional position and also a rest. Some of its benefits are:

Benefits of Dog upside down(Adho Mukha Svanasana)

  • It calms the brain and helps relieve stress and mild depression
  • Energize the body
  • Stretch shoulders, hamstrings, twins, insteps, and hands
  • Strengthens arms and legs
  • It helps relieve menopause symptoms
  • Relieves menstrual discomfort, when done with the head supported
  • It helps prevent osteoporosis
  • Improves digestion
  • Relieves headache, insomnia, back pain and fatigue
  • It serves as therapy for high blood pressure, asthma, flat feet, sciatica, sinusitis

Contraindications and Precautions Adho Mukha Svanasana

  • Carpal tunnel syndrome
  • Diarrhea
  • Pregnancy: Do not do this yoga position when you are several months pregnant.
  • If you have at that time or suffer from high blood pressure or headaches, do the posture by resting your head on a pillow, blanket or block.

Steps to do Dog upside down(Adho Mukha Svanasana)

  1. Put your knees and hands on the floor, making sure your knees are directly under your hips and your hands are slightly ahead of your shoulders. Separate all the fingers of the hand well, leaving the index fingers parallel. Feel the very firm base posture in the 4 points where you are leaning, thus ensuring firmness and stability in the posture.
  2. Inhale while you bend your toes forward, and leaning on them, lift your knees off the floor while you exhale. You should feel the weight of your body in the hands and in the front of the feet (the heels will be slightly separated from the floor), distributing the weight equally in hands and feet. Elevate your hips so that your tailbone and buttocks point towards the sky.
  3. With an exhalation, press the upper thighs back and bring your heels to the floor. Stretch your knees without blocking them.
  4. Stretch your arms well from your wrists to your shoulders and keep your head between your arms in line with the spine. Bring your shoulders back, so that the upper back forms a straight line with your arms. Your body is like an inverted V.
  5. Hold the posture for a few minutes (about 1 to 3), while breathing deeply and being aware of your body and posture.
  6. To exit the posture, exhale by bending your knees and bringing them to the floor, then sitting above your feet until you are in the child’s posture.

What’s Next

Final Words

I hope you enjoy this magnificent yoga posture. Every time I do it I feel more aware of my body, I focus on the points of support, I feel the mat and the earth under my hands and feet. Is awesome!
Do you like and enjoy this posture as much as I do? Share your opinions by leaving a comment below. And if you think it could benefit another person close to you, post this article on Facebook, Whatsapp or Twitter. Thank you!


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