Home Blogs Dog Pose: A Good Stretch For Back, Leg And Hands

Dog Pose: A Good Stretch For Back, Leg And Hands

What Is Dog Pose - (Adho Mukha Shavasana)

The Dog Pose is also called the Dog Tilt. It is so called because the practitioner resembles a Dog and the pose is intended to inculcate the best traits of ‘Man’s Best Friend’. With the pelvis as its fulcrum this pose gives a good stretch to the back and helps build strength in the upper body.

To start the pose, get on the floor on all fours, just like in the Cat Pose, Bidalasana. Your knees should be directly under your hips, hands a little in front of your shoulders. Your palms should be flat on the mat, fingers splayed out.

With a deep exhalation, lift up your knees and, keeping them slightly bent raise your heels from off the floor. Stretch your back and press the pubis slightly forward.

Now, push your buttocks up toward the ceiling, and pull your legs up into your groins from the ankles.

Then exhale, push back your thighs and press your heels into or on your mat. Now straighten the knees and tighten your thighs.

Press your arms and the bases of your palms firmly into the mat. Push your shoulder blades back then broaden them as far as they can go. Your head will be between your arms, but see that it doesn’t hang.

Retain the pose for around 3 minutes, then bend your knees down to your mat and exhaling, go into Child's Pose.

Warning: The Dog Pose has been known to cause discomfiture and nausea to some if held for too long. So please exercise caution and restraint while doing it. While everyone is encouraged to try practicing Yoga Pose at home or at the workplace, it’s important that you don’t force yourself. Don’t ignore your body’s natural warning signs and if you feel uncomfortable or, for any reason, can’t hold the posture, don’t force yourself to do so. In fact, it is always better to sign up for Yoga Classes and practice under the guidance of a trained, experienced Yoga teacher who can guide you through the routine and see that you are doing each pose correctly.

Benefits Of Dog Pose (Adho Mukha Shavasana)

• The Dog Pose gives a good stretch to your back, legs and hands.
• It also strengthens your legs and arms and energizes the whole body.
• Regular practice is known to improve digestion, calm the mind and relieve stress and tension.
• It is also known to relieve headache, backaches, fatigue, menstrual discomfort and symptoms of menopause.
• This pose is highly therapeutic for sciatica, sinusitis, asthma and flat feet.

Contraindications:

• Carpal tunnel syndrome patients should avoid this activity.
• Dog Pose should never be done during pregnancy and if you are suffering from diarrhea.
• It should also be avoided by patients of high BP, or headaches.

• RSS Feeds -
• All posts
• All comments