If you do yoga you will come across this posture a lot, it is usually done a lot in routines, to flow from one movement to another, in surya namaskar or sun salutation.
In Sanskrit, adho means "down", mukha means "face" and svana means "dog". You will commonly hear downward facing dog, this name is because the posture is equal to that of a dog that fully stretches its body.
Adho mukha svanasana provides an excellent stretch in the arms and legs, it is a good posture to relieve lower back pain, suitable for all levels, even if you have never practiced yoga before.
It is a semi inverted posture that helps blood flow to the head, causing an energizing effect, relieves irritability, anxiety and depression, calming the mind.
Si realizas yoga te encontrarás mucho con esta postura, suele realizarse mucho en rutinas, para fluir de un movimiento a otro, en surya namaskar o saludo al sol.
En sánscrito, adho significa “hacia abajo”, mukha significa “cara” y svana significa “perro”. comúnmente escucharás la postura del perro boca abajo, este nombre se debe a que la postura se iguala a la de un perro que estira completamente su cuerpo.
Adho mukha svanasana proporciona un excelente estiramiento en brazos y piernas, es una buena postura para aliviar los dolores de espalda baja, apta para todos los niveles, incluso si nunca has practicado yoga antes.
Es una postura semi invertida lo cual ayuda al flujo sanguíneo hacia la cabeza, provocando un efecto energizante, alivia la irritabilidad, la ansiedad y la depresión calmando la mente.
Has physical and mental benefits:
- Awakens the energy of the body.
- Strengthens the muscles of the arms, legs, back, hands, neck, abdomen and reproductive organs.
- Stretches shoulders, hamstrings, calves and hands.
- Lower levels of stress.
- Relieves the symptoms of menopause.
- Benefits digestion.
- Relieves headaches and insomnia.
- Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis.
Do not perform this asana if you have a back injury, carpal tunnel syndrome, diarrhea, if you have a headache, you should do it with your head supported on a block.
How to perform Adho mukha svanasana?
- In 4 support position (Quadrupedus), straight back, hand under the shoulders and knees under the hips.
- Hook your toes, lift your knees, lift your hips back and up as high as you can (your hands and feet are the support in this pose, keep them steady and take a deep breath here).
- If you are a beginner take between 3 to 5 deep breaths and rest.
- You can flex one leg, then the other, so that the posture is not so intense, or you can keep both legs flex in case you do not have much flexibility and thus not hurt your back. Remember that you should always go at your own pace.
- To undo the posture, lower your hips and rest your knees on the floor, returning to the starting position.
- You can perform balasana as a contrast and rest your back even more.
Tiene beneficios tanto físico como mental:
- Despierta la energía del cuerpo.
- Refuerza musculatura en brazos, piernas, espalda, manos, cuello, abdomen y órganos reproductores.
- Estira hombros, isquiotibiales, gemelos, y las manos.
- Baja los niveles de estrés.
- Alivia los síntomas de la menopausia.
- Beneficia la digestión.
- Alivia dolores de cabeza e insomnio.
- Terapéutica para la presión arterial alta, asma, pie plano, ciática, sinusitis.
No realizar esta asana si tiene alguna lesión en la espalda, síndrome del túnel carpiano, diarrea, en caso de tener dolor de cabeza se debe realizar apoyando la cabeza sobre un bloque.
¿Cómo realizar Adho mukha svanasana?
- En postura de 4 apoyos (Cuadrúpeda), espalda recta, mano debajo de los hombros y rodillas bajo de las caderas.
- Engancha los dedos de los pies, levanta las rodillas, eleva la cadera hacia atrás y arriba lo más alto que puedas, (manos y pies son el soporte es esta postura, mantén firme ambos y respira aquí profundamente).
- Si eres principiante realiza entre 3 a 5 respiraciones profundas y descansa.
- Puedes flectar una pierna, luego la otra, para que no sea tan intensa la postura, o puedes mantener ambas piernas flectadas en caso de no tener mucha flexibilidad y así no dañar la espalda. Recuerda que siempre debes ir a tu ritmo.
- Para deshacer la postura, baja la cadera y apoya las rodillas en el suelo, volviendo a la postura inicial.
- Puedes realizar balasana como contraposición y descansar aún más la espalda.
The ideal posture would be with the legs completely stretched out and the heels supported, nothing happens if you cannot do it, the most important thing in an asana is that it be firm, stable and comfortable, it is useless to force because we will have the opposite effect on the spine .
Dare to try this asana, it has great benefits, try to do it constantly and little by little you will improve and don't forget to comment on your impressions :)
La postura ideal sería con las piernas totalmente estiradas y talones apoyados, no pasa nada si no lo puedes realizar, lo más importante en una asana es que sea firme, estable y cómoda, no sirve forzar porque realizaremos el efecto contrario a la columna.
Anímate a probar esta asana, tiene grandes beneficios, trata de realizarla de una forma constante e irás mejorando poco a poco y no olvides comentar tus impresiones :)
@katherinevc thank you for encouraging me to get back into yoga; I used to attend classes regularly but it's been a while. I do remember the benefits and how much better I felt in mind and body but when life is busy it's easy to keep making excuses. Planning on doing a little session later on with my oldest children. Have a great day!
Thanks so much for reading!! Yes, yoga is great for everything, plan to practice even 10 to 15 minutes a day is enough to start and over time add minutes to complete a full routine. :) nice day!