ADHO MUKHA SHVANASANA

Description

ADHO MUKHA SHVANASANA Asana group: standing poses, inverted poses Translation of the name from Sanskrit: • adho — downward; • mukha — face, muzzle; • shvana — dog. 1. Setup Starting position: from all fours, the palms slightly forward of the shoulders. Tuck the toes and, with an exhale, lift the pelvis up and back, straightening the legs. The body forms an inverted V. Press the palms into the mat with the whole hand, the shoulders away from the ears, the shoulder blades along the back. The feet hip-width apart, the heels reach toward the mat. Pull the abdomen in, lengthen the spine. The gaze is between the feet or at the navel. Breathe evenly. Hold for a comfortable time. 2. Simplified and advanced variations Simplified variations: • bend the knees to keep the back long; • place the hands on blocks. Advanced variations: • press the heels to the mat and straighten the legs fully; • lift one leg up (Eka Pada). 3. Injury prevention Keep the spine long instead of rounding the lower back. The wrists under the shoulders, the fingers spread. Do not press the shoulders toward the ears. If the wrists hurt, use blocks or the forearms.

Effects

• balance
• strength
• flexibility
• boost_energy