My Favourite Pose

Alrightey! I’ve shown you a few foundational stretches and now I’d really like to introduce my favourite Asana ❤

It’s the Downward Facing Dog (Adho Mukha Swanasana)

This is one of the main poses I use to determine if a practitioner has Scoliosis because the back is stretched out and every curve can be seen.

The first time I did this pose, I felt a lot of pressure on my wrists. It’s a common side effect but it isn’t a good thing and over time it could cause wrist sprains. Once you sprain your wrist, you’d have to rest for about 3 months!

How To Do Downward Facing Dog (Beginners)

  1. The palm should be flat on the mat and the weight of the upper body distributed evenly throughout the palms and fingers.
  2. Shoulders should not be directly on top of the wrists. Instead, the shoulders should be pushed back toward the thighs.
  3. Press chest against the thighs.
  4. Tuck in the tailbone and reach the bum to the sky.
  5. Look between the shins or in the direction of the belly button.
  6. Don’t lock any of the joints and keep the joints microbent.
  7. Take deep breaths and allow your heart rate to calm.

Lengthen Lengthen Lengthen

Allow the shoulders to open up and back to lengthen in this pose. When you’re more comfortable start to bring the heels down to the floor while maintaining the alignment as mentioned above. The chest will naturally separate from the thighs.


Benefits Of The Downward Facing Dog

  1. Opens the shoulders and chest
  2. Lengthens the spine and muscles surrounding the spine
  3. Lengthens the hamstrings, calves and back of ankles
  4. Nourishes the Pituitary Gland
  5. Relieves menstrual cramps

This is my favourite Asana and my back benefitted immensely from it!

Love and Light,
Jessica

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