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Adho Mukha Śvanāsana

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Adho Mukha means having face downwards.  Śvāna means a dog.

Technique:
  • Lie on the floor on the stomach, face downwards.
  • Keep the feet about one foot apart.  
  • Place the palms on the floor beside the chest, the fingers pointing forward.
  • Exhale and raise the trunk off the floor.  
  • Straighten the arms, move the head towards the feet and place the heels and soles completely on the floor.
  • Keep the legs stiff and do not bend the legs at knees.
  • Keeping the elbows straight and extending the back place the crown of the head on the floor.
  • Stay in the pose from about 30 seconds to 1 minute with deep breathing.
  • Then with an exhalation lift the head off the floor, stretch the trunk forward and lower the body on the floor and relax.

Benefits:
  • This pose removes fatigue and bring back the lost energy.
  • This pose strengthens the ankles and develops lightness in the legs.
  • This pose relieves pain and stiffness in the heels, region of shoulder-blades  and helps to soften spurs.

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