Redefining Energy Poses of Yoga

                                                 * ADHO MUKHA SVANA*

Adho – Forward; Mukha – Face; Svana - Dog

The asana is pronounced as A-doh MOO-kah shvah-NAS-anna
Adho mukha svanasana posture replicates a dog bending forward, hence the name downward facing dog pose. This
asana can be practiced by any beginner too and with all its benefits, one should include it as a part of daily yoga
practice.

Adhomukhasvana

How to do the Adho Mukha Svanasana (Downward facing dog pose)

1. Come onto your fours. Form a table such that your back forms the table top and your hands and feet form the legs
of the table.

2. As you breath out lift the hips up, straightening the knees and elbows, form an inverted V-shape with the body.

3. Hands are shoulder width apart, feet are hip width apart and parallel to each other. Toes point straight ahead.

4. Press your hands into the ground. Widen through the shoulder blades. Keep the neck lengthened by touching the
ears to the inner arms.

5. Hold the downward dog pose and take long deep breaths. Look towards the navel.

6. Exhale. Bend the knees, return to table pose. Relax.

Benefits of Adho Mukha Svanasana:

This pose leaves you energized and rejuvenates the body
It lengthens the spine, strengthens the muscles of the chest increasing lung capacity.
It brings strength throughout the body especially the arms, shoulders, legs, feet.
Helps to tone muscles
It increases circulation to the brain
Calms the mind and helps relive headache, insomnia and fatigue.

Contraindications:

Avoid doing this asana if you suffer from high blood pressure, Carpel tunnel syndrome, detached eye retina, weak eye capillaries, dislocated shoulder / shoulder injury or diarrhea.

• Different Energizing Poses of yoga 
• Just do this yoga practices for month to transform your life.Its challenge that you will left be without quiting it.Boosting power :)

1. Ustrasana or camel pose(purva pratana sthiti)

Ustrasana

• Setu bandh asana(Bridge pose)

Bridgepose

• one hand lean pose

one hand lean

• veerasana

• Veerbhadrasana

Veerbhadrasna

• Trikonasna (Traingle pose)

trikonasana

• Vasisthasna

Vasisthasna

• Viparita salabhasna (superman pose)

viparita slabhasna

• pranayama(holding breath)

pranayama