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Adho Mukha Svanasana - Downward-Facing Dog


adho = downward
mukha = face
svana = dog
The "Downward Facing Dog" or Adho Mukha Svanasana is most often performed as a part of Surya namaskaras (Sun Salutations).
Benefits : 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.
Helps to tone muscles
It increases circulation to the brain
Calms the mind and helps relive headache, insomnia and fatigue.

Pregnancy: Do not do this pose late-term.
Note: 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.
Avoid doing this asana. Read this section carefully before you do it.
Avoid doing this asana if you suffer from high blood pressure, Carpel tunnel syndrome, detached eye retina, weak eye capillaries, dislocated shoulder / shoulder injury or diarrhea.

How to do this asana:

Come onto your fours.Form a table such that your back forms the table top and your hands and feet form the legs of the table.As you breath out lift the hips up, straightening the knees and elbows, form an inverted V-shape with the body.
Step 1: Start on your hands and knees. Your hands should be beneath your shoulders and your knees beneath your hips.
Step 2: Curl your toes under and press against the balls of your feet. Lift your hips toward the ceiling until your body makes an inverted "V."
Sep 3: Press your chest toward your knees, keep your eyes focused on your toes and press your heels toward the floor.


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