Other Names: – Downward dog, downward facing dog pose.
Position type: – forward bend.
Preparatory Poses: –Uttanasana, Phalakasana.
Follow -up poses: – Sirsasana, Uttanasana.
-Steps And Benefits
Adho Mukha Svanasana is made from the Sanskrit words; in which meaning of Adho is ‘down’ Mukha means ‘face’ Svana means ‘dog’ and the meaning of asana is seat or posture. This posture is very similar to the position of dog facing downward so this asana named as Adho Mukha Svanasana.
The pose of this Asana is inverted and performed in the long way on a mat in which your hands and feet pushing against the floor. During this process hips are brought up in the air. The body in the long run frames a pyramidal triangular shape. This posture is like the position a pooch takes while extending in the wake of having a rest. The “Descending Facing Dog “or downward facing dog can be practiced as a preliminary stance for the standing postures, or to warm-up the muscles before a session of yoga.
Steps of Adho Mukha Svanasana
To begin this stance or pose, you ought to begin off on your knees and hands. Keep your knees straightforwardly beneath the hips and your hands a little before your shoulders.
Give your palms a chance to be spread out and your forefingers somewhat turned out or parallel.
Exhale and lift your knees away from the floor far.
At first, you can keep your knees somewhat bowed and your heels lifted up from the floor.
At that point, stretch your tailbone far from your pelvis and press it delicately to the pubis.
Now raise your sitting bones against this resistance toward the roof and draw your legs into the crotch.
During exhalation let the highest point of your thighs be pushed back and your heel extended against the ground.
Try to keep your knees straight however not bolted.
Keep your thighs firm and roll the highest point of your thighs inwards. The front of the pelvis ought to be kept tight.
Brace your arms and press your index finger effectively into the floor.
From regions of the forefinger bases try to lift yourself.
This ought to be done from your wrists to the shoulder tops.
Keep your shoulder bones firm. At that point broaden them and convey them to the tailbone.
Your head ought to be between your arms. Abstain from giving it a chance to drop.
Adho Mukha Svanasana is a piece of the conventional surya Namaskar arrangement. It is likewise an exceptionally successful stance just independent from anyone else. You can stay in this stance for a couple of minutes.
For leaving this stance, you ought to twist your knees to the ground, breathe out and stop in Balasana (Child Pose) and rest for a minute then continue this pose for 5 to 6 times.
Tip for beginners
Have a go at twisting your knees, coming up onto the chunks of your feet, conveying the tummy to lay on the thighs and the sit bones up high. At that point sink your heels, fixing the legs keeping the high upward pivot of the sit bones. Additionally take a stab at bowing the arms marginally out to the side, drawing the mid-section towards the thighs.
Benefits of Adho Mukha Svanasana
It stretches and gives strength to your whole body.
Helps in relieving back pain.
It rejuvenates your body.
Useful in headache, fatigue and insomnia.
Tones the body muscles.
Gives strength to your legs, feet, shoulders and arms.
Reduce anxiety and depression.
By this pose your body gets a 360 degree stretch.
NOTE
Don’t perform this posture in case of carpal tunnel syndrome; if you are suffering from diarrhea avoid this pose. During the latter stages of pregnancy don’t do this Asana. In case of high blood pressure or headache you can use block for supporting your head. In case of chronic or recent injury to the arms, hips, shoulders and back avoid this. Before doing any yogic activities consult an expert and your doctor also.
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Urdhva Prasarita Eka Padasana
Urdhva Prasarita Eka Padasana
Urdhva Prasarita Eka Padasana
{Standing Split Pose}
This Yoga pose is the standing split pose, which tones your body. In yoga, split is used for giving you a good stretch. Before Practicing this Asana, you have good flexibility in your legs, neck, and back. The word Urdhva Prasarita Eka Padasana is coming from Sanskrit. In this, Urdhva= Elevated, upright, erect. Prasarita= Spread stretched out, expand or extend. Eka= One, single. Pada= Foot and the meaning of Asana is pose, seat or posture.
Focusing Chakra: – The Wisdom Chakra (Manipura chakra)
-Steps And Benefits
Steps of Urdhva Prasarita Eka Padasana
First of all, Lift your left arm up along with expands your right leg. Bend your torso towards the right when you breathe out. After that raise your left leg off to the floor (into the air).
After that, gently lean forward and move your torso to your right thigh. Keep your hands in resting position on the floor to manage the body weight.
Now, gently shift your body weight on your right leg while you are straightening left leg over your crown (head).
Note that, you have to rotate your hip joint and leg in a right way during performing this Asana.
Make sure that, you should keep your pelvis parallel to the ground; so that it may want to tilt towards the left for balancing your weight.
During the process, keep your both legs and knees erect, both of your knee caps facing straight direction. For keeping the lifted leg straight in the air you should push your chest towards the standing leg. Once you maintain the flexibility clasp your standing leg on the floor. Your torso descends your leg will ascend.
Hold the position about 30 to 60 seconds. Gently breathe out and slowly put down your leg on the floor and get back to the standing position.
Imitate the same process with your opposite leg.
(Beginner may use the support of wall for assisting lifted leg. Relax your neck and gaze towards your knee and keep in mind that not to strain your back. Raise your leg as much as you can).
Benefits of Standing split Pose
Standing Split Pose improves your balance stimulates your kidneys and liver.
Urdhva Prasarita Eka Padasana Give relief in Fatigue, headache, anxiety, mild depression, and insomnia.
Improves your focusing power. Stretches and strengthens your hamstrings, calves, quads, and groin.
Remove the tension from your cervical spine and good Yoga pose for your spine also.
NOTE
High or low blood pressure person, first concern your doctor. Avoid Urdhva Prasarita Eka Padasana (Standing Split Pose), in a migraine, low back pain, hip injury, ankle also in knee and shoulder injury. Take deep breathing during each step. Immediately don’t press or push yourself for performing the full standing split. Put on comfortable clothing before practicing any asana. Try to practice Pranayama and meditation after the asana.
