Adhomukha Svanasana is considered one of the ideal asanas to be practiced before performing advanced yoga posture, as this posture helps in stretching and warming up of all body muscles. <\/p>\n\n\n\n
The name comprises four Sanskrit words: \u2018Adho\u2019 meaning downward, \u2018Mukha\u2019 meaning face, \u2018Svana\u2019 meaning dog and \u2018Asana\u2019 meaning posture. The asana has been given this name, as the body of the practitioner assumes the shape of a dog stretching itself while keeping its face down. <\/p>\n\n\n\n
Steps for performing Adhomukha Svanasana<\/strong><\/p>\n\n\n\n 1. Stand on the floor. <\/p>\n\n\n\n 2. Kneel and place your both palms on the floor. The hands must be positioned a little ahead from the position of the shoulders.<\/p>\n\n\n\n 3. While keeping your hands at the floor, Breath out, and raise your body. Shift your weight equally on both of your palms and feet. Keep your hands and legs straight.<\/p>\n\n\n\n 4. Stretch the tailbone and push it against the pubis slowly. Keep front pelvis area tight by stretching lower abdominal muscles.<\/p>\n\n\n\n 5. Stretch the hip bones upwards towards the roof while further reducing the space between your legs. the knees and elbows must always be kept straight.<\/p>\n\n\n\n 6. Breath out and further push the thigh muscles (the highest inner part) outside, so that it must be stretched further.<\/p>\n\n\n\n 7. Expand your shoulders and muscles of upper body. The shoulders must be kept firm and straight. The head must be positioned between the arms. Hold this posture for some moments.<\/p>\n\n\n\n 8. To return to the previous position, breath out, release the stress on your muscles, lower down on your knees, face down and place your hands straight ahead. Remain in this position (known as Balasana) for some moments. This asana can be repeated for five -six times in a session.<\/p>\n\n\n\n 1. Beginners who are suffering from carpal tunnel syndrome must not practice this posture.<\/p>\n\n\n\n 2. People suffering from Headache, High Blood pressure must use a support for their head.<\/p>\n\n\n\n 3. people who are suffering from any injury in legs, shoulders and\/or legs must avoid this asana<\/p>\n\n\n\n 4. Pregnant women, in their later months of conceiving, must not practice this asana.<\/p>\n\n\n\n Benefits of practicing Adho Mukha svanasana<\/p>\n\n\n\n 1. Relieves from Insomnia, back pain, fatigue and headache.<\/p>\n\n\n\n 2. Improves the strength of shoulders, arms, legs and feet.<\/p>\n\n\n\n 3. Stretches and tones all muscles.<\/p>\n\n\n\n <\/p>\n","protected":false},"excerpt":{"rendered":" Adhomukha Svanasana is considered one of the ideal asanas to be practiced before performing advanced […]<\/p>\n","protected":false},"author":1,"featured_media":55,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-54","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-asana"],"yoast_head":"\nPrecaution for beginners\/ practitioners<\/h3>\n\n\n\n