Beyond Mat:Body Flexibility

Adho Mukha Svanasana or also known as the downward-facing dog pose os practised as a free-standing posture or as part of a vinyasa sequence and is used a "resting" for stretching the back of leg and spine. Also, it helps to expand the chest and strengthens the lungs for better respiratory function. It is called downward facing dog pose because this yoga pose looks like that of a dog or called svana relaxing.

The benefits of this pose are listed below:

• calms the brain and helps to relieve stress and mild depression
• energizes body
• stretches the shoulders,hamstrings, calves, arches and hands
• strengthens the arms and legs
• relieve menstrual symptoms
• relieve menstrual pain
• helps to prevent osteoporosis

        As both a stretching and strengthening asana, the downward dog provides incredible balance for mind and body. It also targets your upper and lower body at the same time, so you'll feel it in your hands, arms, shoulders, back, calves, hamstrings and even the arches of feet. Some may find the pose can be difficult but the regular practice may reduce the discomfort caused by this pose progressively and eventually you will see the great benefits upon performing it. Adho Mukha Svanasana appears in most styles of yoga as either a strengthening pose,a transition pose or a resting pose.

    This pose should be performed carefully or with proper guidance otherwise may result in the lower back, shoulder, rotator cuff, wrist or hand injuries. The proper method of performing the pose is as follows:

       The most common issue with beginners is that they don't release their heels toward the floor. If you are up on the balls of your feet , it shifts the trajectory of the pose forward instead of back. It will never be a resting position unless you take your weight back into your heels. One should sustain this pose for at least for 1-2 minutes. For runners, it is also a great exercise to do after a long run. This pose is contraindicated in the following condition:

• sciatica
  
• high or uncontrolled blood pressure
• weak eye capillaries
• detached retina
• eyes or ears infection

The pose can be modified yet achieve the maximum benefits of this pose as follows:

• support the wrist with blocks
• wall support to avoid falling or grip
• bend the knees if the hamstring is inflexible

This pose can be performed by pregnancy mothers as it helps to reduce stress, anxiety and pain with certain modifications such as keep your feet wider than hip-width, lower the body and breath slowly. Maybe 30 seconds of this challenge is sufficient or recommended to abort experiencing discomfort.