Adho Mukha Svanasana / Downward Facing Dog Pose
Person who cant do this:
"if you suffer from high blood pressure, Carpel tunnel syndrome, detached eye retina, weak eye capillaries, dislocated shoulder / shoulder injury or diarrhea.
Recent or chronic injury to the back, hips, arms or shoulders, unmediated high blood pressure.
For High BP/headache: use bolster or block to support head."
"Helps bring relief to the menopausal symptoms.
Brings relief to menstrual discomfort when performed with the head supported.
Helps in the prevention of osteoporosis.
Helps with sinusitis.
Therapeutic for flat feet
Energies the body.
Relaxes the brain and helps relieve mild depression and stress.
Table Pose, Cat Pose, Dog Pose, Tiger Pose
Procedure for performing Adho Mukha Svanasana:
For getting into the pose, come into table-top position. This position can be achieved by balancing the body onto your knees and wrists such that the two knees and the two wrists form the leg of a table while the rest of the body is the top.
While keeping your toes firm into the ground, gently lift your knees upwards. Do so while exhaling.
Stretch your arms forward so that the upper body is tilted towards the front. Keep your palms inward, while maintaining the alignment with respective shoulder.
Move deeper into the yoga by lifting the knees as high as the hip can be. Your body should ideally form an inverted V shape. Maintain the curve on your back inwards. It should not protrude outwards at any point while performing the pose. Keep the head and neck aligned while your ears can gently graze either shoulder.
Push the tail bone as much as you are comfortable with. This is done to provide ultimate stretch to the body, especially the back and calves. Remain in the position for duration of 15-20 breaths.
Reach back into the table top position while gently exhaling and bending back the knees. Repeat the pose up to 8 times.
A) Use blocks under the hands or head. B) Place a folded towel under the wrists. C) Press both heels against a wall.
Variations: Dolphin pose, One Leg Down Dog, Down Dog Twist.
Beginners tip: If you have difficulty releasing and opening your shoulders in this pose, raise your hands off the floor on a pair of blocks or the seat of a metal folding chair."
Plank Pose, Upward Facing Dog Pose, Child Pose, High Lunge Pose.
"removes fatigue, rejuvenates the brain cells, Purifies Stomach, intestine, Runners develop speed & lightness in the legs. Removes stiffness in region of shoulder-blades & removes arthritis of the shoulder joints, Heel pain/stiffness, soften calcaneal(heel) spurs(ಹಿಮ್ಮಡಿ). Stengthens ankles, legs , Heart beat slowsdown, also good for High Blood Pressure;Improvements have been seen with insomnia, Indigestion, depression, menopause, osteoporosis, back pain, high blood pressure, asthma, sciatica as well as other conditions.Enhances hamstring flexibility and hip flexion
Stretches Achilles’ tendons; Strengthens wrists, ankles, toes and back
This pose leaves you energized and rejuvenates the body
It lengthens the spine, strengthens the muscles of the chest increasing lung capacity.;It brings strength throughout the body especially the arms, shoulders, legs, feet.;It increases circulation to the brain
Calms the mind and helps relive headache, insomnia and fatigue.
deeply stretches the back, opens the chest, and builds upper body strength. This posture stimulates the brain and nervous system, improving memory, concentration, hearing and eyesight.
Calms the brain and helps relieve stress and mild depression;Energizes the body;Stretches the shoulders, hamstrings, calves, arches, and hands
Strengthens the arms and legs; Helps relieve the symptoms of menopause; Relieves menstrual discomfort when done with head supported; Helps prevent osteoporosis; Improves digestion; Relieves headache, insomnia, back pain, and fatigue;Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis"