March - Pose of the Month - Adho Mukha Svanasana

This pose can help remove fatigue by staying a bit longer in the pose.  This pose is a good alternative to Sirsasana (headstand), if nervous to do that pose.  With the head lowered, healthy blood is brought to the brain without strain on the heart.  The brain cells are invigorated.

I have shown a few variations of this pose.  The first version is a more restful pose over a chair.  The others are variations using blocks to either support the hands, heels or head.  

Traditionally this pose begins lying on the floor and then pressing back into Downward Facing Dog.  I have described by starting on hands and knees.  You can also get into this pose by stepping back from Uttanasana (Standing forward bend).



Adho Mukha Svanasana - over chair - This is a nice passive pose for when feeling very tired.

Place a folded yoga mat, towel or blanket over the back of the chair for padding if needed. 

Lean over the chair, so the top of the chair in at your hip crease.  Depending on your height you may need to stand on blocks.

Keep back and torso lengthening as in full pose.  You can either stretch arms out, as in picture and rest forehead on chair seat, or you can hold elbows and place your head on your forearms.

Legs can be kept straight, as in picture or bent.

Stay in pose for as long as you like, allowing the back muscles to release and soften.

Adho Mukha Svanasana - with hands on chair

This variation takes alot of the pressure off the wrists and shoulders and allows the spine and back of the legs to lengthen.  It is good if you have very stiff shoulders too.

Place hands on chair and step back with feet hip width apart and parallel.  Press the hands into the chair, lengthen the torso.  Keep the kneecaps lifting and thighbones pressing back.  Try to keep the tailbone in line with the back of the heels.



Adho Mukha Svanasana - hands into wall and heels supported
Begin on hands and knees, with hands shoulder width apart and knees hip width apart.  Press thumb and pointer finger into wall.  This pressure against wall helps to bring action to arms and shoulders.  Move the inner edges of the shoulder blades into your back and away from your neck.  Press the elbows towards each other.
Inhale and lift outer hips up, fully extending your arms and torso.  Press thighs back, lifting kneecaps up, roll thighs inwards and press heels into blocks.  The blocks help if you cannot reach heels to floor.  Stretch the back of the thighs towards the heels.  Release the head between the shoulders so the neck muscles can completely relax.
To come out...exhale, coming back onto hands and knees.

Practice in the same way as the pose above, but press hands firmly into blocks.  Here blocks are being used instead of the wall to take pressure off of the shoulders.

In this variation the heels are lifted up onto blocks, but the hands are pressing firmly into the floor.  The actions needed to do this pose are the same as described above. Press hands firmly into floor with fingers spreading evenly. 

When ready remove the support.

Adho Mukha Svanasana - head supported with block or bolster

In this variation the head is supported.  The height needed will depend on your flexibility.  This is restful to the nervous system and helps calm the mind.

Benefits: Helps reduce stiffness in the shoulder blades and arthritis in the shoulder joint.  Strengthens the ankles and tones the legs.  Relieves heel pain and softens calcaneal spurs.  Calms the brain and gently stimulates the nerves, slows the heartbeat.  Helps to check heavy menstrual flow and can help prevent hot flashes during menopause.

Cautions: Support head with a bolster if you have high blood pressure or frequent headaches.  If shoulders dislocate easily make sure that your arms are not rotating outwards.  Do not practice during late states of pregnancy.

Namaste.

Pamela Nelson

http://www.plnyoga.vpweb.com/