Daily Yoga Pose
Downward Dog (Adho Mukha Svansana)
September 30th, 2007 11:09 amBenefits
- combats anxiety and energizes the body
Instruction: Come to your hands and knees (making sure that your knees are directly below your hips and your hands are slightly in front of your shoulders), curl your toes under and exhale as you bring your buttocks in the air. Imagine that there is a string pulling your hips straight up. Try to keep your heels on the ground and adjust the distance between your hands and feet if necessary - our bodies are all different. Continue to push into your heels and moving your thighs up.
Modifications:
1. Use the support of a block or blanket when performing this pose as a way to combat insomnia, mild depression or anxiety. When doing so add the following sequence before the above instruction.
Start lying on your stomach with the palms of the hands by your chest, fingers spread wide. Bring yourself to your hands and knees. Make sure that your knees are directly below your hips and your hands slightly in front of your shoulders. Place the block or blanket (you may need to use a couple folded over)* so that it is in line with you breastbone. Once fully into the position, relax your crown of the head into the support. Doing this will elongate your spine while releasing your head.
- *The supports should be high enough to support your head but low enough that you can still lengthen your neck.
2. Turn this into an arm strengthener by slightly bending your arms, hold for 30 seconds. Do not do this if you have pain/injury in the elbow.
3. Take this to the next level by lifting one leg at a time (straight up or as far as you can go without losing form), all the while arms bent. Hold for 30 secs and alternate legs.
Contraindications: