Adho Mukha Svanasana is a fundamental yoga posture that is an integral part of the Surya Namaskara sequence. Its name is derived from Sanskrit where "Adho" means "down," "Mukha" means "face," and "Asana" means "pose." The pose dates back to the 18th century and was first documented in a hatha yoga manual called "Hathabhyasapaddhati."
To practice Adho Mukha Svanasana, start in a tabletop position with your palms and knees on the floor, and take a deep inhale. On an exhale, draw your belly in, lift your knees off the floor, and straighten your legs, keeping your heels grounded if possible. Make sure your palms are placed shoulder-width apart and your knees are hip-width apart to avoid undue pressure on your shoulders, which could cause injury if practiced incorrectly over time.
While holding the pose, keep your head between your arms, gaze towards your navel, and lengthen your spine. Draw your shoulder blades down and away from your ears to avoid hunching, and engage your thigh muscles to maintain a stable foundation. You can also try pedaling your legs to release any tension in your calves and hamstrings.
Adho Mukha Svanasana is a popular pose in Vinyasa and Ashtanga yoga, and its benefits include stretching the shoulders, hamstrings, calves, and arches while strengthening the arms, legs, and core muscles. The pose also helps to calm the mind, improve digestion, and relieve stress and anxiety.
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