Adho Mukha Svanasana, commonly known as Parvatasana (Pose of the Mountain), is an asana curved forward. It is widely known as Downward Dog Pose because it looks like the shape of a dog that stretches. It is practiced at the 5th and 8th positions in Suryanamaskar. This asana is a boon to a growing body as it stretches muscles and ligaments to help bones reach maximum growth.
Steps to make Adho mukha svanasana
Stand straight with the spine straight, feet together, big toes and heels touching slightly. Hands on the side of the body. The weight of the body should be neither on the heels nor on the toes but well distributed on both. Relax and take deep breaths.
Kneel on the floor keeping a distance between your knees and the width of the hips. Tilt forward by placing your hands on the floor just under the shoulders. Keep your thighs and arms perpendicular to the floor. Align hands on knees, shoulders aligned on wrists.
Tap hands in the ground. Curl the toes, exhale and gently lift the hips by taking the knees away from the floor, face down. Keep your knees and elbows bent for a moment. Take 3 breaths.
Straighten your elbow and knees, your heels touching the floor, your ears touching your inner arms. Look at the navel. You will feel intense stretching in the back muscles of your legs. This is the final position. Stay in this position as long as you feel comfortable. Take deep breaths.
To return, lift your head, bend your knees and sit down softly on the floor / carpet. Take slow, slow breaths.
Repeat this asana 3 times gradually increasing the duration of the following practices.
Precautions to keep in mind
Make sure to practice this asana in the proper alignment because you could easily misalign yourself in this asana.
Do not force when lifting the hips and torso. Do not put too much weight on your hands, keep it on your hands and feet.
People suffering from any of these conditions should avoid practicing this asana: carpal tunnel syndrome, shoulder or heel weakened or injured, inflammation of the eyes and ears. Can be practiced gently by people with hypertension.
People suffering from chronic inflammation of a body joint must first recover properly before starting to practice.
Adho Mukha Svanasana Benefits
Adho Mukha Svanasana strengthens the nucleus, nerves, muscles of the arms, legs, ankles and back; extend the chest. Increase the height of a growing body. Tones the muscles of the abdomen, arms, shoulders, back, thighs and calves.
Improves blood circulation between the shoulder blades and the spine. Strengthens the lungs, so beneficial to the respiratory system, improves digestion, energizes and relaxes the body, removes fatigue and calms the mind.
Practicing this asana removes the stiffness of the shoulders.
Stay healthy, stay strong and get the best out of life.