ADHO MUKHA SVANASANA/ DOWNARD FACING
DOG
Benefits:
This position is use in most Yoga practices. It brings the
flow of circulation towards the head stimulating the upper Chakras and glands,
Thyroid and Parathyroid, in the neck, the guards of the metabolism, Pituitary
and Pineal, in the head. The Pituitary gland, also known as the Master gland,
is always mentioned, because regulates nine different hormones.
The positions not only have the physical benefits, they also
have benefits at a glandular plane. With a steady practice a yogi can balance
his neurons and hormone secretions, the ones in charge of balancing the levels
of glucose in the body, regulate if you sleep at night, the color of the skin,
etc, and it also directly reflect with the estate of mind.
In Downward Facing Dog you are stretching from the back of
the heels, the hamstrings, lower back, all the way through the spine, and neck.
This is also known as the Life nerve.
In most of the Yoga positions is involve the life nerve
stretch, like Paschimottanasana.
If you master this you will be ahead in the other positions.
How to get there:
-You can come from a Sun Salutation, or Balasana, also known
as Baby�s Pose.
-Once you are in the position the hands and the feet don�t
move towards the other. The finger are expand and the elbows straight, unless
you have hyperextension, in that case it�s recommended to bend the elbows
slightly.
-The heels are on the floor, or as close to the floor as
possible.
-The knees are straight. Remember this is an active
position.
-The abdomen it�s completely in.
-The chin towards your chest. Look at your belly bottom.
-Without moving your hands you push the tail bone away from
your body.
–It�s recommended to
do Ujjayi breath during the Sun Salutations!!
SURYA NAMASKARA A/ SUN SALUTATION A
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SAMASTHITI������������ ONE/EKUM�������������� TWO/DWI
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THREE/ TRINI����������������������� FOUR/CHETURI������������������� FIVE/PANCA
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SIX/SHAT (5 BREATHS)������ SEVEN/SAPTA��������� EIGHT/ASTOE
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NINE/NAVA������������������������� SAMASTHITI
FOTO LAY OUT 4 WEB DESIGNERS
SAMASTITHI-1-2-3-4-5-6-7 (THREE AGAIN)-8 (TWOAGAIN)-9
(ONEAGAIN)-SAMASTITHI
It has nine positions.
-Starts at SAMASTHITI. Place both feet
together. Seal the inner leg. The spine is straight and long. Engage the
Bhandas. Place the arms by your side. Gaze forward, or at the tip or your nose.
Breathe deeply.
-ONE/EKUM: Inhale. Bring your both arms up. Place palms
together. Look up at your thumbs.
-TWO/DWI: Exhale. Fold forward, forehead, or knee to the
knees. The abdomen is completely in. Hands flat on the floor. Look at the toes.
-THREE/ TRINI: Inhale. Lock half the way up. Straight your spines
as if were going to do a back bending. Lean forward slightly.
-FOUR/CHETURI: Exhale. Walk or jump back. Push up position. You
may stay in the push up or lay down on the floor.
-FIVE/PANCA: Inhale. Straighten the arms. Push your chest
out. Look up and back. Knees straight lifted. Point your toes.
-SIX/SHAT: Exhale. Push the hips up. Downward
facing Dog. Heels on the floor. Chin Towards
your chest. Looking at your belly bottom. Knees straight. Lift knee caps. Abdomen
in.� Engage Bhandas.
STAY HERE FOR 5 LONG DEEP BREATHS, AROUND 20 SECONDS
SEVEN/SAPTA: Inhale. Jump or walk back. Straighten your
knees. Half the way up. Lengthen the spine.
EIGHT/ASTOE: Exhale. Fold forward. Forehead or chin towards
your knees. Look at the toes.
NINE/NAVA: Inhale. All the way up. Arms up. Look at your
thumbs.
TEN/DESHA: Exhale. SAMASTHITI.
SURYA NAMASKARA B/ SUN SALUTATION B
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NINE/NAVA������������� TEN/DESHA�������������� ELEVEN/EKADESHA
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DWADESHA THIRTEEN/ TRIODESHA FOURTEEN/CHATURDESHA
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BREATHS)
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FIFTEEN/ PANCADESHA SIXTEEN/
SHODESHA SEVENTEEN/ SAPTADESHA
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FOTO LAY OUT 4 WEB DESIGNERS
SAMASTITHI-1 (UTKATASANA)-2-3-4-5-6-7 (SEVEN-VIRABHADRASANA A)-8 (FOUR AGAIN)-9 (FIVE AGAIN)- 10 (SIX AGAIN)- 11 (SEVEN-VIRABHADRASANA A AGAIN)- 12 (FOUR AGAIN)- 13 (FIVE AGAIN)-
14 (SIX AGAIN)- 15 (THREE AGAIN)- 16 (TWO AGAIN)- 17 (UTKATASANA AGAIN)-18 (SAMASTITHI AGAIN)
It has seventeen positions.
-Starts at SAMASTHITI
-ONE/EKUM: Inhale. Bend both knees, make the lowest chair
you can make with your body, and raise both arms up. The palms are touching at
the top. Look at your thumbs.
-TWO/DWI: Exhale. Fold forward as you strengthen the legs. Chest towards your thighs.� Forehead or chin towards the knees.
-THREE/TRINI: Inhale. Look half the way up.
-FOUR/CHETURI: Exhale. Walk or jump back. Push up position,
or lay down on the floor.
-FIVE/PANCA: Inhale. Straighten the arms. Push your chest
out. Look up and back. Knees straight lifted. point your toes.
-SIX/SHAT: Exhale. Exhale. Push the hips up. Downward facing Dog. Heels on the floor. Chin Towards your chest. Looking at your belly bottom. Knees straight. Lift knee caps. Abdomen
in.� Engage Bhandas.
-SEVEN/SAPTA: Inhale. Bring the right feet between your both
hands. Knee in a 90 degree angle. Arms up. Lean back. Look
up towards your hands.
-EIGHT/ASTOE. Exhale. Bring the right leg back go into push
up position or Cheturi.
-NINE/NAVA: Inhale. Straighten the arms. Push your chest
out. Look up and back. Knees straight lifted. point your toes.
-TEN/DESHA: Exhale. Push the hips up. Downward
facing Dog. Heels on the floor. Chin Towards
your chest. Looking at your belly bottom. Knees straight. Lift knee caps. Abdomen
in.� Engage Bhandas.
-ELEVEN/EKADESHA: Inhale. Bring the left feet between your
both hands. Knee in a 90 degree angle. Arms up. Lean
back. Look up towards your hands.
-TWELVE/ DWADESHA. Exhale. Bring the left leg back go into
push up position or Cheturi.
-THIRTEEN/ TRIODESHA: Inhale. Straighten the arms. Push your
chest out. Look up and back. Knees straight lifted. Point your toes.
-FOURTEEN/CHATURDESHA: Exhale. Push the hips up. Downward facing Dog. Heels on the floor. Chin Towards your chest. Looking at your belly bottom. Knees straight. Lift knee caps. Abdomen
in.� Engage Bhandas.
STAY HERE FOR 5 LONG DEEP BREATHS, AROUND 20 SECONDS
-FIFTEEN/ PANCADESHA: Inhale. Jump or walk back. Straighten
your knees. Half the way up. Lengthen the spine.
-SIXTEEN/ SHODESHA: Exhale. Fold forward. Forehead or chin
towards your knees. Look at the toes.
– SEVENTEEN/ SAPTADESHA: Inhale. Bend both knees. Bring arms
up. Palms together. Look up your thumb.
–