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Adho Mukha Svanasana

The health benefits of Adho Mukha Svanasana or the downward facing dog pose

Yoga has been influencing lives of many people. A lot of us have found a way of life in yoga practices and postures. It guides us into healthy living, thinking and adoption of good things that help us in balancing our lives. Having been practices for ages now, Yoga had lost its way into history until it became famous again due to unavailability of alternate benefits or measures to improve our living. More and more people are devoting themselves into Yoga and transforming their lives into much simpler and peaceful way. If you have been wondering where to start doing the Yoga practices from, then you don’t have to worry anymore, there are series of exercises you have to start doing to achieve the perfect balance of mind and soul. To start with, we have this Adho Mukha Svanasana or the downward facing dog pose to help you get into yoga!

What is Adho Mukha Svanasana or the downward facing dog pose?

Adho Mukha Svanasana or the downward facing dog pose is a yoga pose that almost reflects a posture as that of a dog when bending downwards and hence the name. It is a great pose for any beginner to get started with yoga and has numerous benefits. It is easy, does not require much of strength and learning to perform and hence you can start doing it now!

What are the health benefits of Adho Mukha Svanasana or the downward facing dog pose?

Yoga in itself is very healthy and full of benefits and so it is very unlikely for any yoga pose to not have health benefits. When we are talking about the Adho Mukha Svanasana or the downward facing dog pose; it becomes essential to know how this simple and easy pose can help you in numerous ways to improve your health.

  • Strengthens the abdominal muscles: The stretching in this asana makes your body stretch and pick up the body weight through spine, and it also pulls the abdominal muscles to help build strength.
  • Improves blood circulation: As this is an inversion pose making the hips and the lower back pull upwards and the head to face downwards, the reversal in the pull of gravity makes the blood circulation move through the brain. It helps fresh blood flow in the body.
  • Improves digestion: The compression and relaxation of the digestive organs including the liver, kidneys and spleen make it easier to digest food and makes the organs healthier.
  • Burns fat: As the pose requires you to pull the weight of your body on hands and legs, it builds a pressure on the hands and leg’s muscles burning more calories and providing strength.
  • Calms: The inverse blood flow and the relaxation caused when holding on this position makes your mind calmer and peaceful and decreases anxiety.

What you should know before doing the asana?

The Adho Mukha Svanasana is known to relax the muscles, the release of endorphins caused when stretching the muscles, relaxes the body. If your joints or muscles feel tension anywhere while doing the pose, you might be doing it wrong. You have to be empty stomach before starting off with this pose. Make sure you balance your body right and don’t tilt left and right. This pose is a beginner friendly pose but if you feel that it is becoming tough for you than cater some guidance from a yoga teacher. There are some factors to be kept in mind before doing yoga:

  • Practice yoga on a yoga mat, bed-sheet or a plain surface only. Do not do it on a slanting surface or bed or sofa.
  • Wear clean and light clothes for the body and mind to feel free and relax.
  • Yoga is preferably done in the morning hours or during sunset.
  • Follow a healthy diet to get maximum benefits from yoga.

Who should do Adho Mukha Svanasana or the downward facing dog pose?

Anyone who has back pain, or shoulders pain or has been on a weight loss journey is advised to practice this pose. It gives strength, flexibility and calms the muscles around the shoulders and spine. People facing issues with a straight spine are also proven to have beneficial results with this asana.

How to do the Adho Mukha Svanasana or the downward facing dog pose?

Practicing yoga is an easy task once you know how to do it. Learn the yoga from an expert or perform sometime in the guidance of an expert to master the art. Always have a relaxed and calm outlook towards yoga, as it is a very peaceful journey into a balanced life. You can perform this Adho Mukha Svanasana by following this step.

Breathing methods while performing the asana

For any asana to be fruitful, you need to get your breathing correct before starting with the asana, during the asana and even after the asana is over. You should take deep long breathes and calm down your senses. While starting the pose slowly inhale and raise the lower body and hold on to your breath when you are holding the pose. While coming back to normal you need to exhale slowly until you end the asana.

 

Ekpaad Rajkapot Aasan
Natraj Aasan

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