Adho mukha śvānāsana :-
Anatomical focus :-
- Primary muscles:
Trapezius, latissimus dorsi, triceps, gluteus maximus, hamstrings, full body/integrated .
- Secondary muscles (synergists/stabilizers):
Rhomboids, rotator cuff, anterior and medial deltoids, posterior deltoids, extensors, serratus anterior, soleus, gastrocnemius body/integrated .
The preparatory position is with the hands and knees on the floor, hands under the shoulders, fingers spread wide, knees under the hips and typically about seven inches (17 cm) apart, with the spine straightened and relaxed.
On a deep exhale, the hips are pushed toward the ceiling, the body forming an inverted V-shape. The back is straight with the front ribs tucked in. The legs are straight with the heels reaching to the floor. The hands are open like starfish, keeping the forefinger and thumb pressing down on the floor/mat. The arms are straight, with the inner elbows turning towards the ceiling. If one has the tendency to hyper extend elbows, keeping a microbend to the elbows prevents taking the weight in the joints. Turning the elbows up towards the ceiling will engage the triceps and build strength. The shoulders are wide and relaxed. Line up the ears with the inner arms which keeps the neck lengthened. The hands are shoulder width apart and feet remain hip-width apart. If the hamstrings are very strong or tight, the knees are bent to allow the spine to lengthen fully. The navel is drawn in towards the spine, keeping the core engaged.
The hips move up and back. Focus is on the breath while holding the asana, with deep, steady inhalation and exhalation creating a flow of energy through the body. On an exhale, the practitioner releases onto the hands and knees and rests in balasana.
BKS Iyengar, one of the foremost yoga teachers in the world, asserts that this asana stretches the shoulders, legs, spine and whole body; builds strength throughout the body, particularly the arms, legs, and feet; relieves fatigue and rejuvenates the body; improves the immune system, digestion and blood flow to the sinuses, and calms the mind and lifts the spirits .
- arm , leg , spine .
-Heart disease: The flow of blood to the Brain cells in this position can bring uneasiness.
-High Blood Pressure: This again brings a sudden flow of blood and some pressure to the brain thus causing difficulty in breathing.
-Slip Disc: An injured spine is weak and needs rest.
-Vertigo: As there is pressure in the neck region, further damage can be caused if one is suffering from Vertigo.
-Stretches the back and hamstrings . -Releases tension from the shoulders. -Rejuvenates the brain . -Energizes the body . -Removes fatigue .
-beneficial in strengthening the whole body specially the arms, legs, shoulders and feet. -Regular practice of Adho Mukha Svanasana calms the mind and relieves headache, insomnia and fatigue. -Regular practice of Adho Mukha Svanasana tones the muscles of the body and helps in weight loss.