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HW19: Arm Balance Series 30DYC
Downward Facing Dog – Adho Mukha Svanasana is a resting yoga pose. It is usually done as a preparatory pose or warm up and in many cases it is repeated several times during the class. This pose has great benefits to the body like stretching hands, arches of the feet, calves, hamstrings and shoulders, relieving back pain and headaches and improves sleep. It can help relieve pain from sciatica and help control asthma and high blood pressure. It will also help lengthen and strengthen your spine among many other benefits. In Sanskrit ‘Adho’ means’ dog ’and ‘mukha’ means ‘face’.
Steps
🔼 Get on your hands and knees keeping your knees directly below the hips and your hands below your shoulders.
🔼 Your palms should be spread out.
🔼 Curl your toes under and push back through your hands to lift your hips and straighten your legs.
🔼 Outwardly rotate your upper arms to broaden the collarbones.
🔼 Let your head hang free and move your shoulder blades away from your ears towards your hips.
🔼 Make sure you activate your quadriceps to take some body weight off your arms.
🔼 Sink your heels towards the floor as much as you can and keep your hips up.
🔼 Hold the pose for a few breaths.
📌 The distance between your hands and feet should be the same as if you are doing plank pose.
❗️ Use caution if you have carpal tunnel syndrome, high blood pressure or have any injuries on your shoulders, arms, hips and back.
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