How to do Downward-Facing Dog - Adho Mukha Svanasana

✨ How to Adho Mukha Svanasana (Downward Facing Dog) ✨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Adho Mukha Svanasana (from Sanskrit) - adhas, meaning “down,” mukha,meaning “face,” svana, meaning “dog,” and asana, meaning “pose”.
 
Downward-Facing Dog or Downward Dog is a foundational yoga asana that requires flexibility and upper body strength. Adho mukha svanasana is a part of the Surya Namaskara (sun salutation), also used as a transition or resting pose.
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Why you should practice Downward Facing Dog:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✔️ energizes and rejuvenates the entire body⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️ deeply stretches your hamstrings, shoulders, calves, arches, hands, and spine⠀⠀⠀⠀⠀⠀⠀⠀
✔️ builds strength in your arms, shoulders, and legs⠀⠀
✔️ improves digestion, relieves back pain, and helps prevent osteoporosis⠀⠀⠀⠀⠀⠀⠀
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Contraindications:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🚫 late-term pregnancy⠀⠀⠀⠀⠀⠀
🚫 injury to the back, arms, or shoulders⠀⠀⠀⠀⠀⠀
🚫 high blood pressure
🚫 eye or inner ear infections⠀⠀⠀⠀⠀⠀⠀⠀
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Beginner tips:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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▫️ bend your knees⠀⠀⠀⠀
▫️ place a yoga block under your head. Release all neck tension⠀⠀⠀
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Extra tips:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👉 Before holding it still, warm up and stretch the hips, bend one knee while keeping the other leg straight⠀⠀⠀
👉 If you are very flexible, do not let your rib cage sink toward the floor. Draw your lower ribs in and maintain a flat back
👉 Your heels do not need to touch the ground. Maintain the length of your spine and the lift of your pelvis
Downward Facing Dog modification
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🤔 How to?⠀
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1️⃣ Start on your hands and knees in Cat Cow pose. Place your wrists directly under your shoulders and your knees directly under your hips. Spread your fingers, point your middle fingers directly to the top edge of your mat, press firmly through your palms. Distribute your weight evenly across your hands.
2️⃣ On your exhale tuck your toes and start lifting your knees off the floor. Lengthen your spine, lift your pelvis up toward the sky. Draw your sit bones toward the imaginary wall behind you. Slowly start straightening your legs to bring your body in the upward ‘V’ shape. Distribute your weight evenly between your heels and the palms of your hands.
3️⃣ Draw your shoulder blades into your upper back ribs and toward your tailbone. Rotate your arms externally to widen your shoulders
4️⃣ Keep pressing the mat away from you, lengthening your spine. If you can sink your heels toward the floor, if not, keep them lifted
5️⃣ Align your ears with your upper arms. Relax your neck, head. Gaze between your legs or toward your navel.
Stay here for 30sec-2min
To come out of this pose on your exhale bend your knees and come back to your hands and knees.
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Do you find Downward Dog resting or building strength pose?
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