What is Adhomukha Svanasana (Downward facing dog stretch yoga pose)
In this asana, your body takes the shape of a dog stretching itself. Adhomukha
means to have your “face downward”in Sanskrit, and svana translates as “dog.”
The asana helps runners, because it reduces stiffness in the heels, and makes the legs strong and agile. holding the pose for one minute restores energy when you are tired.
This asana gently stimulates your nervous system, and regular practice will rejuvenate your whole body.
Benefits of Adhomukha Svanasana
- Calms the brain and gently stimulates the nerves
- Slows down the heartbeat
- Reduces stiffness in the shoulder blades and arthritis in the shoulder joints
- Strengthens the ankles and tones the legs
- Relieves pain in the heels and softens calcaneal spurs
- Checks heavy menstrual flow
- Helps prevent hot flashes during menopause
- Tones and relaxes the nervous system, helping relieve depression and anxiety
- Cures breathlessness, palpitations, extreme fatigue, and sunstroke
- Stabilizes blood pressure and heart rate
- Helps relieve chronic constipation, indigestion, and excess bile formation
- Relieves arthritis in the shoulders, wrists, and fingers
- Reduces lower backaches
- Increases the flexibility of the hip, knee, and ankle joints, and
- Strengthens the ligaments and tendons of the legs
- Counters the damage to the cartilage of the knee or hamstring muscles, caused by jogging, walking, and other sports
- Strengthens the arches of the feet and prevents calcaneal spur
Contraindications of Adhomukha Svanasana
- High blood pressure
- 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.
- Avoid this asana in an advanced stage of pregnancy
- patients of rheumatoid arthritis who have a fever should avoid this asana.
- if you have a stiff spine or high blood pressure, or are prone to recurrent headaches or varicose veins, always practice all these variations with your head supported by a block.
- beginners should not hold the final pose for more than 30 seconds.
- gradually increase the duration to 1 minute.