‘Parivritta’ means revolved, ‘Adho’ means downward, ‘mukha’ means face, ‘svana’ means dog,’ asana’ means posture. The traditional Downward Facing Dog is beneficial at many levels as it works on lengthening the whole body. Adding a variation and twist to the traditional asana helps to open the inter costal muscles and upper back more deeply.
Organising the Pose:-
1. Begin on your hands and knees, aligning the wrists under your shoulders and knees under the hips.
2. Spread the fingers wide and press firmly through your palms and knuckles.
3. Exhale as you tuck your toes and lift your knees off the floor. Reach the pelvis towards the ceiling, drawing the sit bones towards the wall behind you. Straighten your legs and bring your body like an inverted ‘V’. This is Downward Facing Dog.
4. Inhale, lift your left arm hand and reach it beneath your torso and around to your right thigh. Twist your waist and torso opening to the right. Hold your right ankle with your left hand.
5. Look underneath your right arm. Try and look up towards the ceiling.
6. Hold for 5-10 breaths. To release, inhale as you un twist and return your left hand to the mat going back into Downward Facing Dog. Repeat the pose on the other side and return back to 3.
DO’S:
-Get the alignment correct for Downward Facing Dog.
-Maintain the length of your spine and the lift of your pelvis.
DONT’S:
-Don’t practise this pose if you have severe carpal tunnel syndrome or are in late-term pregnancy.
-Don’t practise this pose if you have injuries to the back, arms or shoulders or those with high blood pressure or eye or ear infections.
BENEFITS:
-Stretches the whole body
-Builds strength
-Increases blood flow being a semi inversion, energizing and rejuvenating the nervous system.
-Relief from stress, headache, fatigue, poor digestion and back pain.
Namaste!
Neelanjana Bharadwaj– Yoga Expert