EKA PADA ADHO MUKHA SHVANASANA

Description

EKA PADA ADHO MUKHA SHVANASANA Asana group: standing poses, inverted poses Translation of the name from Sanskrit: • eka — one; • pada — foot; • adho — downward; • mukha — face; • shvana — dog. 1. Setup Starting position: Adho Mukha Shvanasana. With an inhale lift the right leg up and back, keeping the hips level and the leg straight. Press the palms and the left foot into the mat. Keep the spine long and the abdomen engaged. The gaze is between the hands or at the navel. Breathe evenly. Then lower the leg and repeat on the other side. 2. Simplified and advanced variations Simplified variations: • keep the raised leg bent; • lower the leg only partway. Advanced variations: • lift the leg higher and open the hip, keeping the pelvis level. 3. Injury prevention Keep the hips square — do not roll onto the side. Keep the spine long. Do not collapse in the lower back. Press the standing heel toward the mat.

Effects

• balance
• strength
• flexibility