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Note: Consult a doctor before beginning any exercise regime
Pose type: Forward bend
Name: Adho mukha śvānāsana or downward-facing dog pose
In this pose your body takes the shape of a dog stretching itself out
This posture helps runners, because it reduces stiffness in the heels, and makes the legs strong and agile. Holding this pose for one minute restores energy when you are tired. It it is great for your nervous system, and regular practice will rejuvenate your whole body..
Benefits
Calms the brain and gently stimulates the nerves
Slows down the heartbeat
Reduces stiffness in the shoulder blades and arthritis
Strengthens the ankles and tones the legs
Relieves pain in the heals and softens calcaneal spurs
Checks heavy menstrual flow
Helps prevent hot flashes during menopause
Cautions
If you have high blood pressure or frequent headaches, support your head with a bolster.
If you are prone to dislocation of the shoulders make sure that your arms do not rotate outward.
Do not practice this asana in an advanced stage of pregnancy.
To Access this Pose:
1. Start in a standing position with your legs together.
Inhale here.
2. Exhale and bend from your waist. Bend both knees and place your palms on the floor next to your feet.
Note: You may rest your hands on some yoga blocks for assistance.
3. Bend your knees and take a big step back on leg at a time. Keep your palms about 3-4 ft apart. Make sure that the distance between your feet is the same as that between your hands.
4. Position your right leg in line with your right arm, and your left leg in line with your left arm. Stretch your fingers and toes. Raise your heels, tighten the muscles at the top of your thighs, and pull your kneecaps in.
Note: If you feel in discomfort in your knees keep a slight bend
5. Pull your inner arms up from the elbows to the shoulders. Move your torso toward your legs. Feel the stretch from your palms to your heels.
In order to get here, you need a steady and consistent practice. If you slide over to the next image. You will see that my downward facing dog needed a lot of work. Back when I started my practice in 2014 I had tight hamstrings amongst other things. Over time I saw improvements and now this is where I am today.
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You do not need to start your journey on your own.
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