If you let your ankles sink nicely to the floor in this Asana, you stretch the calves at the same time. In Yoga, this pose is often used as an exercise in between other exercises, but it is in fact an exercise in itself. Adho Mukha Svanasana, or Downward Facing Dog pose is a Hatha Yoga posture. The name comes from the Sanskrit words adho = downward,mukha =face ,svana = dog, asana = pose.

Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis.Exhale and lift your knees and draw your back backwards from the pelvis, so that your arms and back form one line.

Straighten your knees but be sure not to lock them.Stretch your legs in such a way that you get the feeling that someone behind you is pulling your legs and hips backwards from the top of your upper legs.The top of the head can be pointing down towards the mat or in line with the direction of force through the arms.This can be corrected by glancing at the feet for a moment when entering the Downward Dog Pose.

From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone.This results in a stretching from two sides of the back: a stretching from the pelvis and a stretching from the arms. When the back and the chest are placed correctly, you will notice that you can quietly breathe in and out through the belly. You should not let your chest hang downwards or make your back extremely sunken.

If this is not possible, then move closer to the wall and lift the hands high enough that the elbows can straighten. If you can feel a stretch here, then do this 2 or 3 times a day for 1 to 3 minutes great time to practice full breathing. You can make it a short meditation time. If you don’t feel anything, then step a little further away from the wall and move the hands lower. Once you can do this and your torso is parallel to the ground then move the hands to a table or sofa or chair.

Benefits:

1.Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis.

2.Stretches and strengthens the whole body. Can help relieve back pain.

3.Relieves headache, insomnia, back pain, and fatigue

4.Improves digestion

5.Helps prevent osteoporosis

6.Relieves menstrual discomfort when done with head supported

7.Helps relieve the symptoms of menopause

8.Strengthens the arms and legs

9.Stretches the shoulders, hamstrings, calves, arches, and hands

10.Energizes the body.

11.Calms the brain and helps relieve stress and mild depression.

What is JAANE SHIVDASANI?

PHOTO:

Mientras inhala, doble la rodilla derecha y lleve el talón hacia la pelvis, descansando la planta del pie derecho ligeramente en contra de la parte interna del muslo izquierdo. Mientras exhala, lleve el brazo izquierdo sobre la cabeza y tómese del pie izquierdo.If you like, place a strap around the extended foot. Hold an end of the strap in each hand as you forward bend.

History of JANU SHIRHASANA :

Sit on the floor with your buttocks lifted on a folded blanket and your legs straight in front of you. Inhale, bend your right knee, and draw the heel back toward your perineum. Rest your right foot sole lightly against your inner left thigh, and lay the outer right leg on the floor, with the shin at a right angle to the left leg =if your right knee doesn’t rest comfortably on the floor, support it with a folded blanket. Or, when you are ready, you can drop the strap and reach out with your right hand to take the inner left foot, thumb on the sole. Inhale and lift the front torso, pressing the top of the left thigh into the floor and extending actively through the left heel. Use the pressure of the left hand on the floor to increase the twist to the left. Then reach your left hand to the outside of the foot.

With the arms fully extended, lengthen the front torso from the pubis to the top of the sternum. Exhale and extend forward from the groins, not the hips. Be sure not to pull yourself forcefully into the forward bend, hunching the back and shortening the front torso. As you descend, bend your elbows out to the sides and lift them away from the floor. Lengthen forward into a comfortable stretch. The lower belly should touch the thighs first, the head last. Stay in the pose anywhere from 1 to 3 minutes. Come up with an inhalation and repeat the instructions with the legs reversed for the same length of time.

HELPS of JANU SHIRSHASANA yoga :

video:

Calms the brain and helps relieve mild depression.Stretches the spine, shoulders, hamstrings, and groins.Stimulates the liver and kidneys. Improves digestion.Helps relieve the symptoms of menopause. Relieves anxiety, fatigue, headache, menstrual discomfort. Therapeutic for high blood pressure, insomnia, and sinusitis.Strengthens the back muscles during pregnancy (up to second trimester), done without coming forward, keeping your back spine concave and front torso long.Make sure the bent-leg foot doesn’t slide under the straight leg. You should be able to look down and see the sole of the foot. Keep the bent-leg foot active too.

Broaden the top of the foot on the floor and press the heel toward the inner groin of the straight leg.A partner can help you learn about grounding the bent-leg thigh. Have your partner stand behind you and press the inner edge of his/her foot against the inner groin of your bent leg. As you lengthen forward into the pose, see if you can release the head of the thigh away from the pressure of the foot, toward the floor.

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