Adho Mukha Svanasana is one of the klicic asanas (postures) of yoga. It promotes the renewal of brain cells, relieves fatigue, and has a beneficial effect on digestion. Its effect depends on the correctness of the technique for performing this asana.
It is necessary
yoga mat
Instructions
Step 1
Get on all fours with your hands on the floor, palms shoulder-width apart, fingers spread wide and looking forward. The inner parts of the arms look from the inside out. Knees are also shoulder width apart.
Step 2
With an exhalation, push your hands off the floor, straightening them completely. Straighten your knees, stretch your buttocks and pelvis towards the ceiling. Draw in your shoulder blades, stretch your lower back up. Stretch your arms, neck and back in one line, your head between your arms, your gaze is directed to the floor. Don't hold your breath.
Step 3
Straighten your knees even more, transfer your body weight to your legs. The toes are relaxed, not tucked in. The heels are drawn to the floor.
Step 4
Breathe naturally. Stay in this position for about a minute, gradually the time spent in the asana can be increased.
