Downward-Facing Dog with Hamstring Stretch - Adho Mukha Svanasana

Try out this Asana with me?, Health Challenge Invite. Adho Mukha ?v?n?sana

STEPS :

1. To enter the pose, begin in with the hands and knees on the mat, aligning the wrists under the shoulders and knees under the hips.
2. Then straighten the elbows and tuck the toes to lift the knees off the ground.
3. Gently straighten the legs while reaching the sit bones up and back.
4. Draw the lower abdomen in and up to support the spine.
5. Keep the gaze between the feet or toward the belly.
6. To practice the hamstring stretch variation, straighten one leg at a time and press the heels into the ground, alternating heels as if walking.
7. Breathe evenly for a cycle of 10 breaths, then bring the knees to the ground to come out of the pose.

Benefits

• It helps relieve stress and mild depression.
• Stretches the shoulders, hamstrings, calves, arches, and hands.
• Strengthens the arms and legs.
• Helps relieve the symptoms of menopause.
• Relieves menstrual discomfort when done with the head supported.
• Relieves headache, insomnia, back pain, and fatigue..

Who Can Do

Consult a doctor before beginning an exercise regime.