This inverted stretch increases the overall fitness of the body by bringing new blood to the heart and lungs.
- In Sanskrit, adhomukha means "facing down," while svan means "dog."
- This position and its variants are gentler versions of the classic stance, allowing for a greater stretch of the limbs and a relaxing and soothing effect on the mind.
PROPS - A WALL AND THREE WOODEN BLOCKS.
- Two blocks against the wall provide support for the hands, extend the arms, and relieve shoulder joint tension.
- The third block aids in achieving the ultimate posture for individuals with tight backs.
BENEFITS
• Assists in the development of self-confidence.
• Headaches and hypertension are relieved.
• Aids in the relaxation and rejuvenation of the heart.
• Reduces the sensation of being "heavy-headed" that comes with menopause.
• Helps to alleviate sadness and anxiety by toning and relaxing the nervous system.
• Treats shortness of breath, palpitations, severe exhaustion, and sunstroke.
• Helps to keep blood pressure and heart rate in check.
• Assists in the relief of persistent constipation, indigestion, and bile overproduction.
• Assists in the relief of arthritis in the shoulders, wrists, and fingers.
• Helps to relieve lower back pain.
• Improves joint flexibility in the hip, knee, and ankle.
• Leg ligaments and tendons are strengthened.
• Strengthens the arches of the foot and avoids calcaneal spurs by preventing injury to the cartilage of the knee or hamstring muscles caused by running, walking, and other activities.
INSTRUCTIONS
1. Kneel in front of a wall approximately 1 meter (3.5 feet) away.
- Place two of the blocks against the wall, shoulder-width apart, on their wide sides.
- Place the third block 45cm (18in) away from the wall on its long side.
- Set a 45cm space between your feet (18in).
- Place your hands against the wall on the two blocks.
2. Place your palms on the blocks and step backwards until your feet are 1.2m (4ft) from your hands.
- Make sure your feet are parallel to your hands and that they are the same distance apart.
- Raise both heels to the ceiling, extend your legs, and then drop your heels to the ground.
- Fully extend your arms.
3. Stretch each leg from the heel to the buttocks, as well as from the front of the ankle to the top of the thigh.
- Raise your buttocks, extend your chest, and reach for your hands with your sternum.
- Take a deep breath out, then lay your head on the third block.
- Extend your arms completely and press your hands down on the blocks.
- Extend your chest and stretch your spine.
- Maintain a smooth and long throat.
- Keep your eyes closed and your mind at ease.
VARIATION 1 - HANDS AGAINST A WALL.
PROPS - A WALL AND A WOODEN BLOCK.
- Placing the fingers on the wall supports the shoulders and reduces shoulder joint strain.
BENEFITS.
Aids in the relief of shoulder, elbow, wrist, and finger arthritis.
PRECAUTIONS.
- Do not do this asana if you are experiencing diarrhoea.
- This asana should be avoided by rheumatoid arthritis patients who have a fever.
- If you have a stiff spine, high blood pressure, or are prone to recurring headaches or varicose veins, do all of these variations with a block under your head.
- The final posture should not be held for more than 30 seconds by beginners.
- Gradually extend the pose's duration to 1 minute.
INSTRUCTIONS.
- Steps 1 and 2 of the major asana should be followed without the blocks for the hands.
- Place your fingers on the wall and your hands firmly on the floor.
- Then go to the third step of the major asana.
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