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curated by Selena Mercandelli and Elena Vitale
. Although it may seem tiring to the beginner, it is actually an active resting posture, used as a transition in the Sun Salutation, which facilitates the cool-down, especially in dynamic yoga sequences (such as Vinyasa Flow or Ashtanga Yoga).
The Downward Dog is a precious "asana because it activates, stretches and realigns all the muscles of the body, toning the internal organs and the endocrine system. Let's get used to practicing it when we want to give ourselves a moment of relaxation or give relief to our back.
The meaning
In Sanskrit "Adho" means "below", "Mukha" means "face", "svana" means "dog" and "asana" is the yoga posture.
When to practice it
You can practice the dog upside down whenever you want to relieve the spine and feel the need to stretch it.
Sequence and repetitions
The position of the dog upside down, in the classic variant of "Hatha Yoga, is taken starting from the position of the child supine, with the buttocks resting on the heels, the arms extended forward, the forehead on the ground. From here, exhaling, you they press hard the palms of the hands to the ground, the buttocks are lifted upwards, keeping the feet as wide as the hips and trying to bring the heels to the ground.
It is then necessary to move the shoulders away from the ears, activate the quadriceps to lift the kneecaps and extend the legs, also activating the abdomen to expand the chest. Finally, it is necessary to maintain maximum extension of the back, if necessary also by lifting the heels or bending the knees.
Because it is good
This asana stretches and strengthens the back muscles and distances the vertebrae from each other, relieving the pressure on the intervetebral discs and stimulating them to resume a correct position. Relieves any pain and stiffness in the heels. It invigorates the ankles and strengthens the legs. Helps to remove stiffness in the shoulder blade region and relieve arthritis in the shoulder joints. It slows the heartbeat by lifting the diaphragm, regulates the functioning of the adrenal glands, tones the pelvic muscles and sciatic nerves and is beneficial for the organs Its regular practice favors intestinal transit, reducing any abdominal swelling.
"e" danda "means" stick ". The Sanskrit word can therefore be translated into Italian with the position of the stick on the ground, where the stick represents the spine and its 4 limbs, 2 arms and 2 legs." Asana "is the "position" in Sanskrit.
When to practice it
Chaturanga Dandasana, is another "pivotal position of Yoga because it represents a transition in the Sun Salutation sequence. It is a powerful" asana to develop the right strength in the arms and shoulders, necessary to perform more complex positions of strength or inversions.
Sequence and repetitions
To practice Chaturanga correctly, balance on the palms of the hands by spreading the fingers wide, and on the toes, extending from the heels and keeping the legs and knees straight to bring all the weight forward on the shoulders. Try to keep the body in line from head to toe with strong abdomen and buttocks, just like a straight stick. Finally, bend the forearms to ninety degrees, slowly descending with the body towards the ground, keeping the elbows close to the torso and the arms always perpendicular to the floor.
Because it is good
- Strengthen your arms, shoulders and wrists
- Strengthens the abdominal, thighs, buttocks and pectoral muscles
- It stretches and strengthens the back muscles, improving posture
- Train your willpower and concentration
We just have to get all on the mat!
This workout is done in partnership with Yogaessential
