More Extreme Yoga Poses

With the hit of our previous Extreme Yoga Poses posts (click here if you missed them), we decided to bring you even more advanced yoga poses that look a little extreme, yet make yoga so damn cool-

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Extreme Yoga Poses
Extreme Yoga Poses- 2

5 Yoga Poses for Better Arms

Get lean, strong arms with yoga.

As well as balancing the body, mind and spirit, the toning and strengthening aspects of yoga asanas are evident. Many poses will help you to build strong and lean arms with defined muscle tone. The arm stretches and arm balances shown below will give you a great arm workout and bring desirable results.

Cowface pose or Gomukhasana

A challenging seated pose which opens up the shoulders and chest and stretches the arms.

• Starting in Dandasana (Staff Pose), cross right leg over left leg keeping both knees in line, stacked over each other.
• Extend your right hand back over your shoulder and simultaneously grasp the right hand with your left. The fingers of both hands must be clasped together.
• Hold and breathe. Relax and repeat the entire sequence with the other leg and hand.

Downward Facing Dog or Adho Mukha Svanasana

Increases the flexibility of the shoulders and the strength of the arms.

• Get on your hands and knees, with your hands slightly ahead of your shoulders and your knees under your hips.
• Spread your palms, curl your toes in and push back raising the hips and straightening the legs.
• At first your knees will be slightly bent and the heels lifted away from the floor
• Press your tailbone into your pubis and stretch your heels into the floor. Keep your head between your arms and try lowering your shoulder blades and broaden the collarbone. Look at your stomach.
• Straighten your knees but be careful not to lock them.
• Hold and breathe.

Plank Pose and Side Plank Pose

This upper body workout is excellent for strengthening the arms and spine, and has major toning benefits.

• Starting in downward facing dog, inhale and draw your torso forward until the arms are perpendicular to the floor and the shoulders are directly over the wrists.
• Tuck in your tailbone and firm your shoulder blades against your back. It should feel like the beginning of a push-up.
• Hold and breathe.

• From Plank Pose, shift your weight onto your right arm as you roll onto the outside of your right foot.
• Keeping the both feet flexed, stack the left foot on top of the right with the legs very straight.
• Bring the left arm up to the ceiling and the gaze upwards.
• Hold and breathe.

Upward Plank Pose or Purvottanasana
This inclined plank is an intense stretch and arm balance, providing natural resistance to tone the arms.

• From dandasana, with the arms behind your hips and the fingers pointed either towards or away from your body, begin to lean into the palms.
• Press your inner feet and hands down against the floor, and lift your hips until your torso is at a natural incline but parallel to the floor with arms perpendicular.
• Engage your shoulder blades to support your chest. Your body should be in a straight line. Drop the head back, hold and breathe.
• To release, slowly exhale the hips back to the floor.

*Image credits by Kelly Loves Whales, myyogaonline, lululemon athletica, tarnalberry on flickr

This article is brought to you by YogacaraShop.com – your source for special Yoga Apparel, yoga inspired clothing, comfort clothing clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable  Fitness Apparel do visit YogacaraShop.com

Virabhadrasana: The Warrior Pose

Improve balance and agility; tone and strengthen the lower body and stretch the upper body with these three perfect variants.

The Warrior pose or Virabhadrasana is named after the mythic fierce warrior-sage, Virabhadra, an incarnation of Shiva, described as having a thousand heads, a thousand eyes, and a thousand feet, wielding a thousand clubs, and wearing a tiger’s skin. The derived name may seem an unlikely fit in yoga, an obvious non violent practice, however it signifies the spiritual warrior who battles with self ignorance or avidya, the universal source of suffering, as stated by Dharmic Philosophies, found in the Bhagavad Gita.

The three versions of the Warrior pose build, shape and tone the entire lower body. They tone the abdominal section and helps to prevent, reduce and eliminate back pain. The entire upper body is utilized and the capacity of the respiratory system is increased. All three variations improve balance, coordination and agility while strengthening the legs and back. They also provide an exhilarating yet relaxing stretch.

Warrior I

The original Warrior Pose improves balance and agility and strengthens your legs, back, and arms. It also targets the chest, shoulders, neck, and abdominal area.

• Starting in Tadasana, exhale and spread your legs 3 1/2 to 4 feet apart at the feet.
• Turn your left foot out to the left 90 degrees. Rotate your torso to the left. Start bending the right knee till your thigh is parallel to the floor.
• Raise both arms overhead, perpendicular to the floor with your palms facing each other.
• Breathe and hold for 30 seconds. Repeat with other leg.

Warrior II

The second Warrior Pose strengthens your legs, back, shoulders, and arms, building stamina. It opens your hips and chest, and improves balance. It is the simplest of the three versions, and many people choose to learn it first instead.

• Starting in Tadasana, exhale and spread your legs 3 1/2 to 4 feet apart at the feet.
• Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.
• Turn your left foot out to the left 90 degrees. Start bending the left knee till your thigh is parallel to the floor.
• Breathe and hold for 30 seconds. Repeat with other leg.

Warrior III

The third and last variation of the Warrior Pose, Virabhadrasana III improves your balance and stability and strengthens the ankles, legs, and shoulders.

• Starting with Tadasana, raise both arms overhead, perpendicular to the floor with your palms facing each other.
• Move your left foot backward. Slightly lean forward, keeping your back straight and your arms stretched overhead. Your left foot, back, and arms should form a diagonal line.
• Lift your left foot higher back, lowering your back and arms parallel to the floor. Give length to the spine by stretching your arms and your legs. This results in stretching from two sides of the back, the legs and the arms.
• Keep on breathing through the belly and hold for 30 seconds. Repeat with other leg.

*Image credits by darmorrow, lululemon athletica and myyogaonline on flickr

This article is brought to you by YogacaraShop.com – your source for special Yoga Apparel, yoga inspired clothing, comfort clothing clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable  Fitness Apparel do visit YogacaraShop.com

Iyengar Yoga – Props and Postures

Iyengar Yoga gets its name from its creator B. K. S. Iyengar referred to as Guruji. It is a form of yoga known for its use of props explained in our article A Beginners Guide to Yoga Props, such as belts and blocks, as aids in performing asanas (postures).

In other yoga forms, practitioners are encouraged to find their own way to the asanas by following and imitating their instructor. However in Iyengar Yoga, Guruji lays great emphasis on precision and alignment which is followed by his students to achieve perfection in any asana. B.K.S Iyengar reports that it is ‘research based experience’ and ‘experience based research’ that has helped him in evolving this technique which is now known as Iyengar Yoga. Iyengar still practises today at the age of 91, and sometimes still teaches today, assisted by his son Prashant and daughter Geeta, at his Ramamani Iyengar Memorial Yoga Institute in Pune, India. Like other forms of yoga, Iyengar yoga is a way of life and can be practised by anybody.

Iyengar yoga is based on the traditional eight limbs of yoga as expounded by Patanjali in the Yoga Sutras, emphasizing the development of strength, stamina, flexibility and balance, as well as concentration (dharana) and meditation (dhyana). Regular practice integrates the body, mind and emotions by experiencing the wisdom of these sutras.

It is renowned for being extremely beneficial to those suffering from illness, elderly people and those with weight issues. Iyengar also developed extensively ways of applying his practice to various ailments, diseases, and disorders. The use of props such as wooden gadgets, blankets, bolsters, belts, foam blocks, straps and ropes helps the practitioner achieve the correct posture in any asana, as Iyengar gives importance to the physical alignment of the body in the asanas. The belief is that if the body is aligned with precision, then the breath is also aligned with the same precision. If the breath is balanced then the mind, emotions and senses become balanced.

The props are used to move into postures that a practitioner cannot fully access on his or her own, thus helping them deepen their explorations of an asana before they are supply enough to manage it without the aid of a prop. However, one must use the body’s signals as cues to devise new and effective ways of using props to enhance your practice.

Iyengar is a non-fluid yoga form which is lacking in vinyasa flow or the fluid transition between poses, instead poses are held for longer durations while the alignment is perfected. For this reason, Iyengar is not a great cardiovascular exercise, but great for building strength and flexibility. This makes it a great yoga form to begin with for the unfit and unable to do a flowing style practice.

There are Iyengar teachers and institutes worldwide, and and many yoga centers offer Iyengar classes. However, if you can’t find one at easy reach, Iyengar’s techniques are now prevalent in the way yoga is taught worldwide regardless of type, as its alignment fundamentals are so strong. The utilisation of props comes directly from Iyengar.

This article is brought to you by YogacaraShop.com – your source for special Yoga Apparel, yoga inspired clothing, comfort clothing clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable  Fitness Apparel do visit YogacaraShop.com

Photo credits: MZagid, dynamon2001, domestictimes, Andy Polaine, on flickr

Boost Your Energy with Yoga

In our previous article Boost Your Mood, we wrote about various ways to consciously lift your spirit and get you out of a slump. When you’re feeling gloomy or stressed, yoga, as a holistic science, does wonders to alleviate any mental and emotional blockages as well as physical. Here are some classic yoga poses that will help fight fatigue, boost energy and make you feel great.

Here are some yoga poses that will help

Adho Mukha Svanasana or downward facing dog

An excellent stretch that will rejuvenate the body and mind, by stimulating the central nervous system.

• From a position of all fours with your wrists under your shoulders and knees in line with your hips. Curl your toes under and lift your backside towards the ceiling.
• Elongate the spine and straighten the knees, spreading the fingers evenly and pushing down from your forearms.
• Let your head hang and try lowering your shoulder blades and broaden the collarbone. Look at your stomach.
• Pay attention to stretching the thighs and arms but using the abdominal muscles to keep the weight off them look towards your feet making this a resting pose.
• Try lowering your heels to the floor as much as you can.

Uttanasana or forward bend

Maximise your stretch and loosen up tight and tired muscles.

• From a basic standing pose or Tadasana, exhale and hinge forward at the hips towards the ground.
• Allow the head to hang, and place your palms flat on the floor near the feet.
• As you breathe in this position, with each exhale release a little more fully into the forward bend.

Virabhadrasana or Warrior II Pose

Named after a fierce warrior, this powerful pose will strengthen the body and improve mental capacity.

• Starting with your legs wides apart arms stretched out, turn your right foot to the right, keeping your hips and arm facing straight ahead.
• Start bending the right knee till your thigh is parallel to the floor.
• Keeping the shoulders directly inline with the hips, look over your right hand, reaching out with the fingertips of both hands.

Pavanamuktasana or wind relieving pose

This pose eliminates gas trapped inside the large intestine, aiding digestion and circulation.

• Inhale and raise one or both your legs so they are perpendicular to the torso.
• Bend the leg or legs in the knees keeping them together with toes touching.
• Keep the belly pressed with the thighs and clasp the folded legs with both your hands.
• Now bending the neck, raise the head and fix the chin between the knees.

Balasana or Childs pose

Many will admit to doing the child’s pose when they’re in a funk. It’s what I call a nourishing pose, almost foetal in nature that relaxes the body and regulates blood circulation.

• Kneel on the floor bringing your knees to hips width.
• Lean forward, bringing the torso to rest on the thighs and keep the forehead to the floor.
• Arms may be stretched forward in front of the head or backwards towards the feet.

This article is brought to you by YogacaraShop.com – your source for special Yoga Apparel, yoga inspired clothing, comfort clothing clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable  Fitness Apparel do visit YogacaraShop.com

Photo credits: Kelly Loves Whales, myyogaonline, Piez, monathematrix, tarnalberry, on flickr

Bikram Yoga: Hatha made Hot

Bikram yoga, often also called hot yoga, may have started as a fad but is proving its longevity as a non conventional yoga form with specialized studios popping up all over the country.

Bikram yoga is derived from Hatha yoga, and is a series of twenty six yoga poses ideally practiced in a room heated to 105°F with a humidity of 40%. The Bikram yoga poses and method were selected and developed by Bikram Choudhury from whom it gets its name.

Thousands of practitioners the world over are breathing, stretching and maintaining poses in properly heated Bikram studios known as ‘torture chambers’. The reasoning behind the high temperature is that the warmer the body, the more flexible it is while the sequence of twenty six different postures are said to increase circulation and pump oxygen to every single organ and inch of the body, warming and stretching muscles, ligaments and tendons, in the order in which they should be.

Bikram teachers attest that 105°F is the optimal temperature for a practitioner to perform a posture with ease. Bikram Yoga employs heat to also further that detoxifying process, as the body’s impurities are flushed out of the body through the skin when a person sweats profusely. It employs a method known as the tourniquet effect, cutting off the blood supply in arteries and veins, creating pressure and causing blood to rush when released. Plus as anybody who practices Hatha yoga would agree the yoga itself makes a person feel pretty great, the heat being an added benefit especially in cooler climes.

The Bikram method uses both pranayama and postures, listed below. An 90 minute class would ordinarily have the entire sequence repeated twice.

1. Standing Deep Breathing or Pranayama
2. Half Moon Pose or Ardha-Chandrasana
3. Hands to Feet or Pada-Hasthasana
4. Awkward Pose or Utkatasana
5. Eagle Pose or Garurasana
6. Standing Head to Knee or Dandayamana-Janushirasana
7. Standing Bow Pose or Dandayamana-Dhanurasana
8. Balancing Stick or Tuladandasana
9. Standing Separate Leg Stretching Pose or Dandayamana-Bibhaktapada-Paschimotthanasana
10. Triangle Pose or Trikanasana
11. Standing Separate Leg Head to Knee Pose or Dandayamana-Bibhaktapada-Janushirasana
12. Tree Pose or Tadasana
13. Toe Stand or Padangustasana
14. Dead Body Pose or Savasana
15. Wind-Removing Pose or Pavanamuktasana
16. Cobra Pose or Bhujangasana
17. Locust Pose or Salabhasana
18. Full Locust Pose or Poorna-Salabhasana
19. Bow Pose or Dhanurasana
20. Fixed Firm Pose or Supta-Vajrasana
21. Half Tortoise Pose or Ardha-Kurmasana
22. Camel Pose or Ustrasana
23. Rabbit Pose or Sasangasana
24. Head to Knee Pose and Stretching Pose or Janushirasana and Paschimotthanasana
25. Spine-Twisting Pose or Ardha-Matsyendrasana
26. Blowing in Firm Pose or Kapalbhati in Vajrasana

Those who are interested in doing Bikram yoga should note that this is a high intensity yoga workout, and it’s best to try before you buy as it made not be tailored to everybody’s yogic sensibilities.

Some essential advice

• It is important to learn from a certified Bikram yoga instructor as they are versed in the appropriate training and knowledge to teach it effectively and safely.
• Invest in good quality yoga apparel. Less is more as the high temperature suggest less
• Carry your own yoga mat and towel to classes as you will be sweating buckets and sharing is out of the question
• Make sure you drink adequate water before and after class although many studios will allow you to keep water on hand. Dehydration is a common problem for Bikram practitioners. Being hydrated will also aid you in flushing out the toxins and enough water will also help you tolerate the heat better.
• It’s a good idea to eat before class, but not in the two hours prior. Minerals such as sea salt and potassium will keep you from feeling dizzy and nauseous.
• If you have health or heart problems, consult your doctor before signing on.

*Photo credits: photos by DennisSylvesterHurd, Ron Sombilon Gallery, GraceD on flickr.

This article is brought to you by YogacaraShop.com – your source for special Yoga Apparel, yoga inspired clothing, comfort clothing clothing designed according to the Colors of the Chakras and the best trendy, high quality and comfortable  Fitness Apparel do visit YogacaraShop.com

Alleviate Menopause Symptoms with Yoga

Menopause and Yoga

Menopause is the natural biological process that affects every woman’s life. In most cases, it occurs between the ages of 40 and 60 but can also happen at other ages because of ovarian illness, hormonal imbalance or removal of the ovaries. During menopause, a woman’s menstrual period ends permanently. It may be a gradual or abrupt process, a simple or a tumultuous one. Every woman has a unique menopausal experience.

Symptoms of menopause include irregular menstruation, changes in sexual desire, hot flashes, vaginal dryness and urinary problems, changes in appearance, sleep disturbances, palpitations and backaches. Apart from the physiological, it may also bring with it emotional changes, as the hormonal changes affect mood greatly.

Menopause is divided into two stages, pre and post. During premenopause, the most vivid ‘experience’ of menopause, one may begin to experience the signs and symptoms though she is still ovulating. An uneven rising and falling of hormone levels will cause her to feel hot flashes and variations in her periods. Postmenopausal stage is when you are about a year past your last period and your ovaries no longer produce estrogen and progesterone, nor do they release eggs.

Needless to say, it may be a little difficult for anyone to cope with the massive changes their body goes through during menopause. A good nutritious diet, not smoking, and reduction of stress are effective ways to cope with menopause and can aid in the prevention of any chronic ailments that can occur in the postmenopausal years while
practising Yoga is extremely beneficial in easing the menopausal process.

Menopause leaves women feeling out of balance and alien to their bodies. Yoga reduces the effects of menopause’s hormonal changes by balancing the endocrine system, and prepping the body to cope hormonal and glandular changes. Feeling fatigued is common but those who are inactive, feel even more so. Yoga practitioners who are already familiar with yoga, will definitely find it easier to cope with symptoms by reaching for their favorite restorative poses. However first timers should not be afraid to begin yoga during this uncomfortable time. Below are some particularly beneficial poses

Salabhasana or Locust pose :

This exercise massages the entire female reproductive tract, thyroid, liver , intestines and kidneys. It improves circulation and oxygenation to the pelvic region, thereby promoting healthier ovarian function. This exercise also strengthens the lower back, abdomen, buttocks, and legs, and prevents lower back pain and cramps.

Setu Bandhasana or Bridge pose:

This is an excellent exercise for stretching the abdominal and pelvic muscles. Menopause related vaginal and bladder symptoms are reduced by promoting better circulation and relaxation in the pelvic region. It is also helpful in reducing pelvic congestion.

Dhanurasana or Bow pose :

This exercise helps relieve menopause-related fatigue and lack of vitality, elevating your mood and improving stamina. The exercise also stretches the entire spine and helps relieve lower back pain and cramps. It stretches the abdominal muscles and strengthens the back, hips and thighs. It also stimulates the digestive organs and endocrine glands.

Our article on Energy Boosting Yoga contains five other poses that can are apt for a menopausal yoga routine and can be applied to yours – Adho Mukha Svanasana or downward facing dog, Uttanasana or forward bend, Pavanamuktasana or wind relieving pose, Balasana or childs pose, Virabhadrasana or Warrior II Pose.

Prenatal Poses: Yoga and your Pregnancy

We’ve written about some Prenatal Yoga Poses to Ease Your Pregnancy and Help Childbirth before and so it goes. Whether a new practitioner or a veteran yogini, anyone can enjoy the wonderful benefits of yoga while pregnant. Prepare yourself for the birthing process with some gentle yoga exercises which have a positive effect on your baby and you. Many mummies-to-be and especially those who have never done yoga admit to it being the ideal form of exercise during a pregnancy while dedicated practitioners are elated that their yoga routines needn’t stop but just require modification.

If you are offered prenatal yoga classes at a nearby center, even better. You will most likely meet and gain the support of many other expectant mothers. But home practitioners don’t have to miss out. It’s important to check with your doctor if it’s okay and follow the trimester guidelines that will best exemplify what to do and what to avoid during a pregnancy.

Read on for of how to further incorporate some yoga practices into your prenatal lifestyle…

First of, anytime is a good time to begin practicing yoga in the pregnancy. The earlier the better, but some women suffer from terrible morning sickness and even low impact exercises may seem too intense. As the nausea subsides,  start to incorporate prenatal adaptations of yoga asanas as you deem fit. Be wary that you may overstretch in your pregnancy, as the body produces a chemical called relaxin that softens the pubic bones and ligaments for childbirth. But cultivate the right muscles and you will be rewarded in the birthing process. The following positions are my favorite recommendations for prenatal practice.

Viparita Karani or Legs Up The Wall
Inversions should generally be steered clear of during pregnancy but Legs Up The Wall, a passive, restorative inversion can be highly beneficial. In this mostly self explanatory position, the practitioner lies down on a mat and lifts his legs up the wall, perpendicular to the ground. This pose is well supported and gentle and does well to reduce swelling in the ankles and improve pelvic circulation. You can even touch the soles of your feet together (as you would in the Cobbler’s pose further below).

Cat-Cow stretch
Being on all fours puts your baby in an optimal position, (head down, back to your belly) increases spinal flexibility and strengthens the abdominals. The cat-cow stretch is also extremely useful for those experiencing any lower back pain. Get on your hands and knees, with your hands under shoulders & knees under hips. From this neutral position, inhale, lifting head & tail bone. Exhale, tuck tail bone under, round your back upwards, with your head down as if con-caving (cow) and con-vexing (cat) your back.

Hip Openers
And of course, try hip openers like Pigeon pose (Eka Pada Rajakapotasana), Cobbler’s or Bound Angle pose (Baddha Konasana) and the second Warrior pose (Virabhadrasana 2) which will relax the hips and groin making them more suited for childbirth.

Eka Pada Rajakapotasana

What to avoid:

• Avoid abdominal work. Allow your belly to relax and soften, which it will require for the stretch it endures during pregnancy.
• Avoid Pranayama, instead replacing it with deep inhalation and exhalation, a useful technique during childbirth.
• Avoid lying on the belly. For obvious reasons, avoid poses like Bhujaangasana or the cobra pose.
• Avoid lying on the back after the first trimester.
• Avoid deep twists that require twisting from the belly, instead incorporating low impact shoulder twists into your routine.

And most of all, remember to listen to your body and the inner voice of your yoga practise will be your best guide during this exciting time.
Slowly start to incorporate prenatal adaptations of yoga asanas as you deem fit.

*Image credits: massdistraction, pusspaw, myyogaonline, LollyKnit on flickr

Utkatasana: The Imaginary Chair

Often called the Chair Pose, Utkatasana literally translated from Sanskrit means powerful pose. To the eye it looks like somebody sitting in an invisible chair and although a task that gets easier over time, is not difficult to learn and is an effective addition to any yoga routine.

A deep squat, Utkatasana is a yoga pose or asana that demands poise and concentration and will reward the yogi with many benefits as it engages the strength of your lower body and provides a stretch for the upper. Utkatasana can help reshape your body as well as it tones the butt and quadriceps, stretches the calves, strengthens the core and exploits the hidden power within the body. Plus it stimulates the organs and heart, opens the diaphragm, strengthens and stretches shoulders, boosts stamina, and works at improving the immune system as well as the various joints.

Sometimes also called the fierce pose, Utkatasana generates heat within the body and employs the seat of power so you can literally ‘feel the burn’ which can be very satisfying. Over time however, the sitting position can easily be attained for longer without support, providing more and more of the numerable advantages listed above. Sparking the fire within the pelvis, that you will feel in your belly will aid you in radiating this energy out through the limbs as you perform this asana.

How to perform Utkatasana:

• Stand with your feet and arms in Tadasana or basic mountain pose
• Inhale deeply, moving your arms forward and overhead, palms facing inwards and on exhalation, squat as if you’re sitting on an imaginary chair, keeping your heels firmly grounded.
• Try keeping your thighs as parallel to the ground as possible, but you should be able to see your toes, so your knees should be bent just slightly forward of the ankles.
• Draw in the navel which should help support the spine and aid in dispersing the inner power you have tapped into. Tuck your tailbone in and gaze upwards slightly but do not strain the neck and jaw.
• As much as possible, keep the spine, head and raised arms in line. Make sure the arms are at the same level as the ears.
• Hold the position for four to eight slow and steady breaths. And on exiting the pose, inhale as you straighten the legs and exhale when returning the arms to the sides as in Tadasana. It’s important to remember to breathe through this asana and find your balance. Repeat.

Variations – to make them easier or more challenging can include keeping the feet at shoulder width to start with, optionally using a block between the thighs and squeeze to engage the abductors, keeping the arms perpendicular to the floor, performing the pose on tiptoes, keeping the chin level, etc.

Cautions – Avoid lower back pain by maintaining the natural lumbar curve of the back, avoid straining the shoulders and neck as this can cause sprains or dizziness.

But performed both traditionally and unconventionally, practicing Utkatasana as part of your daily yoga will prove extremely beneficial as over time this asana will strengthen the core and pelvis, which will enable you to hold the sitting position for longer and longer.

*Photo credits: Photo by tarnalberry, myyogaonline on flickr

The Ever Popular Adho Mukha Svanasana Or Downward Facing Dog

Probably one of the first Yoga Asana or pose you learn and something you’ll keep doing through your years or yoga is the Adho Mukha Svanasana, also known as the downward facing dog pose. There is almost never a bad time to do Adho Mukha Svanasana in terms of yoga asana sequencing or even at any time of the day to stretch all those muscles.

The downward facing dog works as a warm up pose, a transitional pose, a resting pose and also a good warm down after both forward bends and back bends. It’s also a key pose in the Sun Salutation yoga sequence also called Surya Namaskar.

Benefits
As common or easy as this pose may seem, its benefits are numerable-
It increases the strength and flexibility of the shoulders and stretches the hamstrings, calf muscles (gastrocnemius and the soleus) and Achilles tendons and acts as an overall body stretch and strengthening pose. The posture is known to relieve the symptoms of menopause, improve digestion, relieve headaches, insomnia, back pain and fatigue. It’s even known to help prevent osteoporosis.

How to  do Adho Mukha Svanasana (Downward Facing Dog)

• From a position of all fours with your wrists under your shoulders and knees in line with your hips. Curl your toes under and lift your backside towards the ceiling.
• Elongate the spine and straighten the knees, spreading the fingers evenly and pushing down from your forearms.
• Let your head hand and try lowering your shoulder blades and broaden the collarbone. Look at your stomach.
• Pay attention to stretching the thighs and arms but using the abdominal muscles to keep the weight off them look towards your feet making this a resting pose.
• Try lowering your heels to the floor as much as you can.

Tips and Corrections to Perfect the Pose
If you feel pressure on the outer edge of your hands while in Adho Mukha Svanasana, lift you pinky fingers so the force is duly exerted through the index finger. If your wrists hurt, try to create space between the wrists and the arms.To do this, push your fingers into your yoga mat that should lift the pressure off the palms. Lastly, if your heels have a tendency to roll inward, rotating your legs, you have to pay close attention and look to your feet before entering into the final pose. This should help correct the alignment.

To Deepen The Pose and increase the stretch in the backs of your legs, lift slightly up onto the balls of your feet, pulling your heels a half-inch or so away from the floor. Then draw your inner groins deep into the pelvis, lifting actively from the inner heels. Finally, from the height of the groins, lengthen the heels back onto the floor, moving the outer heels faster than the inner.

Variations
As a variation to the traditional pose and a little extra challenge, inhale and raise your right leg parallel in-line with your torso and hold for 30 seconds, keeping the hips level and pressing through the heel. Release with an exhalation and repeat on the left for the same length of time-

Another variation is the wide-legged adho mukha svanasana, with the legs spread wide apart-

Adho mukha svanasana with pincha mayurasana arms, where you’re on your fore-arms and heels lifted-

And Parivrtta adho mukha svanasana, where you twist your body and with your left hand, hold your right ankle and repeat on the other side-

*Photo Credits: photos by BeckyKP, whatnot, tarnalberry, Kelly Loves Whales on flickr

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