Video Transcription – Adho Mukha Svanasan(Downward Facing Dog)
Namastey! My name is Sandeep. Today we are going to learn Downward-Facing Dog or Adho Mukha Svanasan. This is a standing forward bending asana and can be practice by a beginner also. This asana anatomically impacts the brain, the liver, the kidneys also the arms and the hands, the lower back and the spine. It also stretches the hamstrings, the calves and the thighs.
Friends, when we practice the asana, it allows you to calm down the brain, to release the stress and also the mild depression. It strengthen the legs and the arms also the spine. It stretches the calves’ muscles, the hamstrings, the hip, the shoulders and the arms. It prevents osteoporosis, it also very good in digestion. It relieves headache, fatigue, insomnia and back pain. Also it relieves the symptoms of menopause and it also relieves the discomfort during the menstrual cycle especially when the head is supported.
This asana is very beneficial for the people who suffered from asthma, from back pain, from fatigue, those who have tiredness can increase the energy. It’s also very good for high blood pressure especially when the head is supported. It is good for people who have osteoporosis, menopause, menstruation because when its discomfort during menstruation, it can reduce the discomfort. It is also very good for sciatica, very good for the relief of the stress also. Those who have insomnia they can also practice this.
Friends if you have diarrhea, if you have carpal tunnel syndrome avoid the practice. If you have into the later stage of pregnancy, avoid this practice. If you are suffering from headache or if you are suffering from the high blood pressure, support your head by using the bolster resting the forehead on the bolster or a block. If you are resting your forehead or the crown of the head whatever is comfortable on the block, so make sure the ears are between the upper arms.
Now, let’s watch this practice. In this you will come on your force taking a table cup position. After taking a table cup position, keeping the hip and the knee in one line and the shoulder and the wrist in one line. Move the palms a little forward maybe about 2 inch or 2 ½ /3 inch. Then tuck the toes in. Very important here is now lift the knees up but don’t straightened the legs, just lifting the knees up, keeping the heels higher. Draw the tail bone down towards the pelvis away from the pelvis towards the pubis actually. And as you do so lift your sitting bones up so that you can get some height. After lifting the sitting bones up draw the upper thigh behind and then press the hamstrings down, pressing the heels down. Hamstrings are at the back of the thigh will go away but still you are moving up from the sitting pose.
When you do this, draw the energy from the inner thigh ankle, moving towards the inner legs up into the inner thigh, upper thigh into the groin. Then pressing the outer edge of the palm and keeping the base of the index finger down, pressing it down, draw the energy from the wrist, from the arms into the fingers. When you do so, feel the shoulder blades getting closer to the back and then widen them and draw them towards the tail bone. If you want you can rest your forehead either or a block. Maintain like this for a while. Keep breathe friends. Strengthen the back, hold for about 30 seconds and then slowly as you exhale come down. Let the toes come together, back on the feet and rest in extended child pose, Balasana. Slowly come back.
This asana, friends strengthen the arms, stretches the legs and the spine and that is the reason why you can start holding this longer maybe for about 1 minute to 3 minute, because all arm balancing asana. This particular practice can be very good to strengthen the arms.
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Thank you for watching. See you soon. Namastey!