Improving efficiency

Last updated: July 23, 2019 | 12:19

1 MIN READ

Yoga is one of the world's most ancient and refined systems for improving and maintaining physical and mental health.

The adho (downward) mukha (face or mouth) shvana (dog) pose can be classified as both a forward extension, or a standing pose, because of the use of the legs.

Organising the pose

Go down on all fours
Position the shoulders directly above hands
Bring the feet hip-width apart and slide the knees behind the hips
Plant palms down and stretch the arms
Exhale and straighten legs, lift hips up and backwards
Pull back thighs and heels
Release the head down
Hold position for several breaths
To come out of the pose, exhale, bend knees and come down on the floor

Benefits

It is known to work the entire body, including hamstrings, calves, ankles and even the toes get stretched and opened
The hips, buttocks, piriformis and the belly are also affected
If practised correctly, the entire spine is involved as it is lengthened
The shoulders, the arms and the wrists are also opened and strengthened
Downward dog pose acts as an inversion. The benefits of inversions are numerous.

Caution: Those with back or shoulder injury, wrist pain or injury must exercise caution while practising this pose.

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