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Tadasana, Downward Dog, Cobra pose, Headstand, Shoulderstand, Warrior 1 pose, Warrior 2 pose, Triangle pose, Half Moon pose, child pose, Cat Pose,
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Yoga posture - Adho Mukha Dandasana
Translation: Downward Facing Staff Pose
From a position on the hands and the knees step the legs back placing the
ball points of the feet on the mat then push the legs together. Put your hands flat on the mat, shoulder-width apart, with your elbows
straight.
Keep your legs straight behind you.
Keep your back straight and your head forward. Draw the navel in and up. Tuck
the tailbone forward.
Variations
Place the knees on the mat if the body does not have the strength to hold
up with the arms alone. Or take the knees down from time to time when the arms
fatigue.
Tips
Glance down at the abdominal muscles and check the alignment. Adjust
accordingly. Glancing over yoga postures can be quite revealing.
Stretch back through the heels and forward through the top of the head.
Try to lengthen the arms away from the body to stop any pressure within the
shoulder joint. Make sure the palm are evenly balanced on the mat.
Pay attention to the space around the neck. Feel for areas of compression and
modify the neck position so that energy and the elements flow through clearly.
Use the element of fire by applying extra force through the fingers to
protect the wrists. The force is applied through the extensor muscles in the
forearm to create a slight lift in the wrists allowing elements of space, air
and water to flow.
Practice yoga at home with a printable Home yoga flow showing this pose blended with other yoga poses. |
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Benefits
This pose increases strength, balance and stability by developing many arm
muscles and shoulder muscles. Trapezius muscles and serratus muscles hold the
scapula in place while major muscles such as serratus anterior muscles, located
in the posterior sides of the body, hold the body up while arm muscles such as
the triceps, biceps and many muscles in the forearms and wrists aid in this
support. Other major muscles that hold the body up are the pectorals and lower
down the abdominal muscles.
Muscles such as the
deltoids muscles, the scapular muscles and rotator cuffs which are made up of
four muscles the supraspinatus, infraspinatus, subscapularis, and teres minor
and teres major are all contracted during this exercise therefore they are all
strengthened.
The legs also play a role in supporting the body. The many muscles in the
legs are strengthened by performing this yoga pose.
Vinyasa Yoga Sequencing and Flowing
Vinyasa Yoga postures to transition from and to:
         
Adho Mukha Dandasana,
Parsva Dandasana,
Chaturanga Dandasana,
Astangasana,
Salabhasana,
Bhujangasana,
Adho Mukha Svanasana,
Eka Pada Adho Muka Svanasana,
Cat Flow,
Balasana 
Crescent Moon Flow,
Video Clips - Sun Salutaton
(Win) - Sun Salutaton (Mac)
- Click to Enlarge
Pic
Sun Salutation Video Clips - Sun Salutaton (Win) - Sun Salutaton (Mac) - Enlarge Pic
Sun Salutation Video Clips - Sun Salutaton (Win) - Sun Salutaton (Mac) - Enlarge Pic
Sun Salutation Video Clips - Sun Salutaton (Win) - Sun Salutaton (Mac) - Enlarge Pic
Sun Salutation Video Clips - Sun Salutaton (Win) - Sun Salutaton (Mac) - Enlarge Pic
Sun Salutation Video Clips - Sun Salutaton (Win) - Sun Salutaton (Mac) - EnlargePic
Sun Salutation Video Clips - Sun Salutaton (Win) - Sun Salutaton (Mac) - Enlarge Pic
Yoga Teacher Tips
Build up the arm strength of your students with yoga poses like this
before attempting things like the handstand.
"Offer easy options for students that
have weak arm strength, wrist injury or just general discomfort. Offering
variation can reduce suffering during class. At the same time motivate
practitioners to push a little further and test boundaries sensibly."
Printable Card
   
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