Yoga for beginners - part 10:
Downward dog pose (Adho Mukha Svanasana)
 

“Adho mukha” = face downward
“Svana”  = dog
“Asana”  = posture

“From the Cat Pose, we move to its arch rival, the Downward Facing Dog whose name once again derives from the shape. This is a dynamic and energising pose which is particularly helpful for runners and athletes, helping to reduce stiffness in the hamstrings and to strengthen and stretch the legs. It is also good for cyclists as well as counteracting the tightening and shortening effect of many sporting activities, providing an effective counter-stretch and also a protection against injury.

Possible benefits:
•Lengthens the hamstrings and can reduce backache.
•Strengthens the wrists and arms.
•As a weight bearing exercises, helps to increase bone density.
•Relaxes and releases stiffness in the shoulder and neck area.
•Calming and relaxing for the mind.
•Slows down the heartbeat.
•Can be helpful during the menopause to reduce hot flushes.
•Relieves menstrual discomfort and heavy flow.

Precautions:
•Avoid in advanced stages of pregnancy.
•Avoid in cases of high blood pressure or if you have a heart condition.
•Avoid in eye conditions such as glaucoma.
•Do not rotate the arms outwards if there is a tendency to dislocation of the shoulders.
•Use the support of a bolster or cushions under the head if you are prone to headaches.

Photos by M Uddin, Model: Rebecca Hussey. Clothing courtesy of Be Present Inc.

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