Yoga posture - Adho Mukha Svanasana
Translation: Downward facing dog
Stretch the arms away from the body keeping them aligned with the spine.
You can push through the first finger or the middle finger.
Have the heels hip width apart and the legs straight.
Push through the heels and up through the tailbone in opposing directions.
The top of the head can be pointing down towards the mat or in line with
the direction of force through the arms.
Raise the navel upwards towards the chest. This will straighten the lower
back.
Common faults in the yoga posture.
The force is placed on the outside of the hands. This can be corrected by
pushing through the first finger or by lifting the pinky finger.
The Upper back curls. This can be prevented by lengthening the muscles
under the armpits.
The lower back curls. The hamstrings and calf muscles must be flexible
or they pull the tailbone downward. Work on there flexibility and the lower
back will straighten.
The heels turn inward rotating the legs. This can be corrected by glancing
at the feet for a moment when entering the Downward Dog Pose. Then there alignment
can be corrected.
The wrists hurt. Try to create space between the wrists and the arms. You
may achieve this easier by pressing the fingers into the mat. This will
engage muscles that slightly list the pressure off the palms.
Benefits
This pose increases the strength and flexibility of the shoulders. The hamstrings
, calf muscles (gastrocnemius and the soleus), and Achilles tendons are all
stretched.
Healing effects
Plantar Fasciitis. This pose can help stretch major muscles that cause pain
in the disorder of the feet. Very often this will relieve or cure pain.
Shoulder injury. This pose can help you regain shoulder strength. However
if the shoulder or the injury are not capable of this stretch it should not
be attempted as it may aggravate the problem.
This pose can have a negative effect if the body suffers from excess acidity.
It is always good to flush the acid by drinking plenty of water.
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