Β Hi Guys,
today we will introduce you to the most basic asana in yoga – Downward Facing or Adho Mukka Svanasana. This posture is part of the Sun Salutation or Suryia Namaskar series and we use it in our Ashtanga Vinyasa practice as we flow through each asana to another.
At first sight it seems like a pretty simple pose, but the truth is, that 90% of people donβt realize the little mistakes, that they make, which sabotage both their posture and flexibility.
Β ΠΠ΄ΡΠ°Π²Π΅ΠΉΡΠ΅ ΠΏΡΠΈΡΡΠ΅Π»ΠΈ,
ΠΠ½Π΅Ρ ΡΠ΅ Π²ΠΈ Π·Π°ΠΏΠΎΠ·Π½Π°Π΅ΠΌ Ρ Π΅Π΄Π½Π° ΠΎΡ Π½Π°ΠΉ-ΠΎΡΠ½ΠΎΠ²Π½ΠΈΡΠ΅ Π°ΡΠ°Π½ΠΈ Π² ΠΉΠΎΠ³Π°ΡΠ°- ΡΠ°ΠΊΠ° Π½Π°ΡΠ΅ΡΠ΅Π½ΠΎΡΠΎ βΠΠ»Π΅Π΄Π°ΡΠΎ Π½Π°Π΄ΠΎΠ»Ρ ΠΊΡΡΠ΅β ΠΈΠ»ΠΈ ΠΠ΄Ρ
ΠΎ ΠΡΠΊΡ
Π° Π‘Π²Π°Π½Π°ΡΠ°Π½Π°. Π’Ρ Π΅ ΡΠ°ΡΡ ΠΎΡ ΡΠΈΠΊΡΠ»Π° Π‘ΡΡΠΈΡ Π½Π°ΠΌΠ°ΡΠΊΠ°Ρ (ΡΠ»ΡΠ½ΡΠ΅Π² ΠΏΠΎΠ·Π΄ΡΠ°Π²), Π° ΠΏΠΎ Π²ΡΠ΅ΠΌΠ΅ Π½Π° ΠΏΡΠ°ΠΊΡΠΈΠΊΠ° ΠΏΠΎ ΠΡΠ°Π½Π³Π° ΠΉΠΎΠ³Π° ΡΠ΅ ΠΈΠ·ΠΏΡΠ»Π½ΡΠ²Π° ΠΈ ΠΊΠ°ΡΠΎ ΡΠ°ΡΡ ΠΎΡ βΠ²ΠΈΠ½ΡΡΠ°ΡΠ°β Π΄ΠΎΠΊΠ°ΡΠΎ ΡΠ΅ ΠΏΡΠ΅ΠΌΠΈΠ½Π°Π²Π° ΠΎΡ Π΅Π΄Π½Π° Π°ΡΠ°Π½Π° Π² ΡΠ»Π΅Π΄Π²Π°ΡΠ°ΡΠ°.
ΠΠ° ΠΏΡΡΠ² ΠΏΠΎΠ³Π»Π΅Π΄ ΠΈΠ·Π³Π»Π΅ΠΆΠ΄Π° Π΄ΠΎΡΡΠ° Π΅Π»Π΅ΠΌΠ΅Π½ΡΠ°ΡΠ½Π°, Π½ΠΎ ΠΈΡΡΠΈΠ½Π°ΡΠ° Π΅, ΡΠ΅ Π³ΠΎΠ»ΡΠΌΠ° ΡΠ°ΡΡ ΠΎΡ Ρ
ΠΎΡΠ°ΡΠ° Π½Π΅ ΠΎΡΡΠ·Π½Π°Π²Π°Ρ, ΡΠ΅ Π³ΡΠ΅ΡΠΊΠΈΡΠ΅, ΠΊΠΎΠΈΡΠΎ Π΄ΠΎΠΏΡΡΠΊΠ°Ρ Π² ΡΠ°Π·ΠΈ ΠΏΠΎΠ·Π° ΠΈΠΌ ΠΏΡΠ΅ΡΠ°Ρ Π΄Π° ΡΠ΅ ΡΠ°Π·Π²ΠΈΡΡ,ΠΊΠ°ΠΊΡΠΎ Π² ΠΏΠΎΠ·Π°ΡΠ°, ΡΠ°ΠΊΠ° ΠΈ Π² Π³ΡΠ²ΠΊΠ°Π²ΠΎΡΡΡΠ° ΡΠΈ.


Steps, when coming into the asana:
1. We start at our hands and knees, the knees are directly below the sit bones, the hands below the shoulders. The fingers of the hands are spread wide apart, as the middle finger is pointing straight forward, and the thumbnails are pointed towards each other.
2. Slowly we lift the knee caps from the ground. After slowly straightening the feet, we try to put our whole step in the ground, if we can, and push our tailbone towards the sky.
3. We firmly push our heels toward the ground as we keep our tights flexed, our knee caps lifted, and this will automatically stretch our calves
4. We keep our belly firm and tight ,as we squeeze it towards the spine
5. The hands are straight and we push our palms firmly against the ground.
6. We pull our shoulders backwards and keep them wide apart, from one another, so we donβt squeeze out ears, and donβt cause tension in the neck area. Even the opposite we should try to create as much space,as we could.
Β Π‘ΡΡΠΏΠΊΠΈ ΠΏΡΠΈ Π²Π»ΠΈΠ·Π°Π½Π΅ Π² ΠΏΠΎΠ·Π°ΡΠ°:
1. ΠΠ°ΡΡΠ°Π²Π°ΠΌΠ΅ Π² ΠΊΠΎΠ»ΡΠ½Π½Π° ΠΎΠΏΠΎΡΠ°- Π½Π° ΠΊΠΎΠ»Π΅Π½Π΅, ΠΊΠ°ΡΠΎ ΠΊΠΎΠ»Π΅Π½Π΅ΡΠ΅ ΡΠ° Π½Π° ΡΠΈΡΠΈΠ½Π°ΡΠ° Π½Π° ΡΠ°Π·Π°, Π° ΡΡΡΠ΅ΡΠ΅ ΡΠ° ΡΠΎΡΠ½ΠΎ ΠΏΠΎΠ΄ ΡΠ°ΠΌΠ΅Π½Π΅ΡΠ΅. ΠΡΡΡΡΠΈΡΠ΅ Π½Π° ΡΡΡΠ΅ΡΠ΅ ΡΠ° ΡΠ°Π·ΡΠ²ΠΎΡΠ΅Π½ΠΈ, ΠΊΠ°ΡΠΎ ΡΡΠ΅Π΄Π½ΠΈΡΠ΅ ΠΏΡΡΡΡΠΈ ΡΠΎΡΠ°Ρ Π½Π°ΠΏΡΠ΅Π΄, Π° ΠΏΠ°Π»ΡΠΈΡΠ΅ ΡΠ° ΠΎΠ±ΡΡΠ½Π°ΡΠΈ Π΅Π΄ΠΈΠ½ ΠΊΡΠΌ Π΄ΡΡΠ³.
2. Π‘ΡΡΠΏΠ²Π°ΠΌΠ΅ Π½Π° ΠΏΡΡΡΡΠΈ ΠΈ ΠΏΠΎΠ²Π΄ΠΈΠ³Π°ΠΌΠ΅ ΠΊΠΎΠ»Π΅Π½Π΅ΡΠ΅ Π½Π°Π³ΠΎΡΠ΅. Π‘Π»Π΅Π΄ ΠΊΠ°ΡΠΎ ΠΈΠ·ΠΏΡΠ½Π΅ΠΌ ΠΊΡΠ°ΠΊΠ°ΡΠ° Π² ΠΊΠΎΠ»Π΅Π½Π΅ΡΠ΅ ΡΠ΅ ΠΎΠΏΠΈΡΠ²Π°ΠΌΠ΅ Π΄Π° ΡΡΡΠΏΠΈΠΌ Ρ ΡΡΠ»ΠΎ ΡΡΡΠΏΠ°Π»ΠΎ Π½Π° ΠΏΠΎΠ΄Π°,Π°ΠΊΠΎ ΠΌΠΎΠΆΠ΅ΠΌ, ΠΈ Π΅Π΄Π½ΠΎΠ²ΡΠ΅ΠΌΠ΅Π½Π½ΠΎ Ρ ΡΠΎΠ²Π° ΠΈΠ·Π±ΡΡΠ²Π°ΠΌΠ΅ ΠΎΠΏΠ°ΡΠ½Π°ΡΠ° ΠΊΠΎΡΡ Π½Π°Π³ΠΎΡΠ΅.
3.ΠΠ°ΡΠΈΡΠΊΠ°ΠΌΠ΅ ΠΏΠ΅ΡΠΈΡΠ΅ ΠΊΡΠΌ Π·Π΅ΠΌΡΡΠ°, ΠΊΠ°ΡΠΎ Π΄ΡΡΠΆΠΈΠΌ Π±Π΅Π΄ΡΠ°ΡΠ° ΡΡΠ΅Π³Π½Π°ΡΠΈ, ΠΊΠ°ΠΏΠ°ΡΠΊΠΈΡΠ΅ Π½Π° ΠΊΠΎΠ»Π΅Π½Π΅ΡΠ΅ ΠΏΠΎΠ²Π΄ΠΈΠ³Π½Π°ΡΠΈ . ΠΡΠΈ ΠΈΠ·ΠΏΡΠ²Π°Π½Π΅ Π½Π° ΠΊΡΠ°ΠΊΠ°ΡΠ°, ΡΡΡΠ±Π²Π° Π΄Π° ΡΡΠ΅ΡΠΈΠΌ ΡΠ°Π·ΡΡΠ³Π°Π½Π΅ Π² ΠΏΡΠ°ΡΡΠΈΡΠ΅ ΠΈ Π³Π»Π΅Π·Π΅Π½ΠΈΡΠ΅.
4. ΠΠΎΠ»Π½Π°ΡΠ° ΡΠ°ΡΡ Π½Π° ΠΊΠΎΡΠ΅ΠΌΠ° Π΅ ΡΡΠ΅Π³Π½Π°ΡΠ° ΠΏΡΠΈΠ±ΡΠ°Π½Π° ΠΏΠ»ΡΡΠ½ΠΎ ΠΊΡΠΌ Π³ΡΡΠ±Π½Π°ΠΊΠ°.
5. Π ΡΡΠ΅ΡΠ΅ ΡΠ° ΠΈΠ·ΠΏΡΠ½Π°ΡΠΈ . ΠΡΠΈΡΠΈΡΠΊΠ°ΠΌΠ΅ Π²ΡΡΡ Π° Π½Π° ΠΏΡΡΡΡΠΈΡΠ΅ ΠΈ Π΄Π»Π°Π½ΠΈΡΠ΅ ΠΊΡΠΌ Π·Π΅ΠΌΡΡΠ°.
6. Π‘ΠΏΡΡΠΊΠ°ΠΌΠ΅ ΡΠ°ΠΌΠ΅Π½Π½ΠΈΡΠ΅ Π»ΠΎΠΏΠ°ΡΠΊΠΈ Π½Π°Π΄ΠΎΠ»Ρ ΠΈ Π³ΠΈ ΡΠ°Π·Π΄Π°Π»Π΅ΡΠ°Π²Π°ΠΌΠ΅ Π΅Π΄Π½Π° ΠΎΡ Π΄ΡΡΠ³Π°, Π·Π° Π΄Π° ΠΏΡΠ΅Π΄ΠΈΠ·Π²ΠΈΠΊΠ°ΠΌΠ΅ ΡΡΠ΅ΡΠ°Π½Π΅ Π½Π° ΠΏΡΠΎΡΡΠΎΡ Π² ΠΎΠ±Π»Π°ΡΡΡΠ° Π½Π° Π²ΡΠ°ΡΠ°. Π’ΡΠΊ Π΅ Π²Π°ΠΆΠ½ΠΎ ΡΠΌΠΈΡΠ»Π΅Π½ΠΎ Π΄Π° ΡΠ΅ ΡΡΡΠ΅ΠΌΠΈΠΌ Π΄Π° Π½Π΅ ΡΡΠΈΡΠΊΠ°ΠΌΠ΅ ΡΡΠΈΡΠ΅ ΡΠΈ, Π° ΠΈΠΌΠ΅Π½Π½ΠΎ ΠΎΠ±ΡΠ°ΡΠ½ΠΎΡΠΎ- ΠΊΠΎΠ»ΠΊΠΎΡΠΎ ΠΏΠΎ-Π΄Π°Π»Π΅Ρ ΡΠ° ΡΠ°ΠΌΠ΅Π½Π΅ΡΠ΅ Π΅Π΄Π½ΠΎ ΠΎΡ Π΄ΡΡΠ³ΠΎ- ΡΠΎΠ»ΠΊΠΎΠ²Π° ΠΏΠΎ-Π΄ΠΎΠ±ΡΠ΅.


Β During an Ashtanga yoga practice we normally get into this pose through Urdva Mukka Svanasana, ot Upward Facing Dog. So we simply push ourselves backwards and apply the same rules
We hold this asana for about 5 breaths- if we are doing it in purpose- in the Suryia Namaskar we just pass/flow through it.
Benefits:
Relieves stress
Improves digestion
Relieves symptoms of high blood pressure
Strengthens the hands, wrists, shoulders and feet
Stretches the shoulders, back, calves and ankles
Try including this asana in your daily practice for better results.
NAMASTE!
Β ΠΠΎ Π²ΡΠ΅ΠΌΠ΅ Π½Π° ΠΏΡΠ°ΠΊΡΠΈΠΊΠ° ΠΏΠΎ ΠΡΠ°Π½Π³Π° ΠΉΠΎΠ³Π°, Π² ΠΏΠΎΠ·Π°ΡΠ° Π½Π°ΠΉ-ΡΠ΅ΡΡΠΎ ΡΠ΅ Π²Π»ΠΈΠ·Π° ΠΎΡ Π£ΡΠ΄Ρ
Π²Π° ΠΡΠΊΡ
Π° Π‘Π²Π°Π½Π°ΡΠ°Π½Π° (ΠΠ»Π΅Π΄Π°ΡΠΎ Π½Π°Π³ΠΎΡΠ΅ ΠΊΡΡΠ΅). ΠΡ ΡΠ°Π·ΠΈ ΠΏΠΎΠ·Π°, ΠΏΡΠΎΡΡΠΎ ΡΠ΅ ΠΈΠ·Π±ΡΡΠ²Π°ΠΌΠ΅ Π½Π°Π·Π°Π΄ Π΄ΠΎ ΠΠ»Π΅Π΄Π°ΡΠΎ Π½Π°Π΄ΠΎΠ»Ρ ΠΊΡΡΠ΅ ΠΈ ΠΏΡΠΈΠ»Π°Π³Π°ΠΌΠ΅ ΡΡΡΠΈΡΠ΅ ΠΏΡΠ°Π²ΠΈΠ»Π°
ΠΡΠ°Π½Π°ΡΠ° ΡΠ΅ Π·Π°Π΄ΡΡΠΆΠ° Π·Π° 5 Π²Π΄ΠΈΡΠ²Π°Π½ΠΈΡ ΠΈ ΠΈΠ·Π΄ΠΈΡΠ²Π°Π½ΠΈΡ, ΠΊΠΎΠ³Π°ΡΠΎ Π½Π΅ Π΅ Π² ΡΠΈΠΊΡΠ»Π° Π‘ΡΡΠΈΡ ΠΠ°ΠΌΠ°ΡΠΊΠ°Ρ ΠΈΠ»ΠΈ ΠΏΠΎ Π²ΡΠ΅ΠΌΠ΅ Π½Π° ΠΠΈΠ½ΡΡΠ°, ΡΡΠΉ ΠΊΠ°ΡΠΎ ΡΠΎΠ³Π°Π²Π° ΠΏΡΠΎΡΡΠΎ ΠΏΡΠ΅ΠΌΠΈΠ½Π°Π²Π°ΠΌΠ΅ ΠΏΡΠ΅Π· Π½Π΅Ρ ΠΈ Ρ ΠΈΠ·ΠΏΠΎΠ»Π·Π²Π°ΠΌΠ΅ ΠΊΠ°ΡΠΎ ΡΠ²ΡΡΠ·Π²Π°Ρ Π΅Π»Π΅ΠΌΠ΅Π½Ρ.
ΠΠΎΠ»Π·ΠΈ ΠΎΡ Π°ΡΠ°Π½Π°ΡΠ°:
ΠΡΠ²ΠΎΠ±ΠΎΠΆΠ΄Π°Π²Π°Π½Π΅ ΠΎΡ ΡΡΡΠ΅ΡΠ°
ΠΠΎΠ΄ΠΎΠ±ΡΡΠ²Π° Ρ
ΡΠ°Π½ΠΎΡΠ»ΠΌΠΈΠ»Π°Π½Π΅ΡΠΎ
ΠΠ±Π»Π΅ΠΊΡΠ°Π²Π° ΡΠΈΠΌΠΏΡΠΎΠΌΠΈ ΠΏΡΠΈ Π²ΠΈΡΠΎΠΊΠΎ ΠΊΡΡΠ²Π½ΠΎ Π½Π°Π»ΡΠ³Π°Π½Π΅
ΠΠ°Π·Π΄ΡΠ°Π²ΡΠ²Π° ΡΡΡΠ΅, ΠΊΠΈΡΠΊΠΈ, ΡΠ°ΠΌΠ΅Π½Π΅ ΠΈ ΠΊΡΠ°ΠΊΠ°
Π Π°Π·ΡΡΠ³Π° ΡΠ°ΠΌΠ΅Π½Π΅,ΠΏΡΠ°ΡΡΠΈ ΠΈ Π³Π»Π΅Π·Π΅Π½ΠΈ
ΠΠ°Π΄ΡΠ»ΠΆΠΈΡΠ΅Π»Π½ΠΎ Π²ΠΊΠ»ΡΡΠ²Π°ΠΉΡΠ΅ ΡΠ°Π·ΠΈ Π°ΡΠ°Π½Π° Π² Π΅ΠΆΠ΅Π΄Π½Π΅Π²Π½Π°ΡΠ° ΡΠΈ ΠΉΠΎΠ³Π° ΠΏΡΠ°ΠΊΡΠΈΠΊΠ° Π·Π° ΠΏΠΎ-Π΄ΠΎΠ±ΡΠΈ ΡΠ΅Π·ΡΠ»ΡΠ°ΡΠΈ.
ΠΠΠΠΠ‘Π’Π!
Nice post! Thanks for the tips π
STYLE VANITY
my pleasure
my pleasure
Nice post! Thanks for the tips π
STYLE VANITY
Great tips!!
http://www.alessandrastyle.com
thanks
thanks
Great tips!!
http://www.alessandrastyle.com
This position gives such a good stretch! Loving it :))
Lu | http://www.balgarka.co.uk
ΠΠ»Π°Π³ΠΎΠ΄Π°ΡΡ :*
ΠΠ»Π°Π³ΠΎΠ΄Π°ΡΡ :*
This position gives such a good stretch! Loving it :))
Lu | http://www.balgarka.co.uk
Fantastic tips – I used to do yoga and then stopped, I really should get back into it! π
Gabrielle | A Glass Of Ice
x
thanks Gabrielle
thanks Gabrielle
Fantastic tips – I used to do yoga and then stopped, I really should get back into it! π
Gabrielle | A Glass Of Ice
x
great post, I just started doing yoga π
xx Sera | STARDUSTBOHEMIAN.COM
thanks dear
thanks dear
Great tips! I never tried yoga, but I’ll one day!
xx
http://www.theblackblush.blogspot.com
Great tips! I never tried yoga, but I’ll one day!
xx
http://www.theblackblush.blogspot.com
thanks
thanks
I’d love to do yoga but I keep putting it on the back burner. This summer should be a great time for me get into it. Great post Cvety. http://fashionablyidu.blogspot.com/
thank you so much dear
thank you so much dear
Gosh- flexible or what? I love doing yoga, it’s so relaxing and I’ll certainly take these tips into play
Rachel xx
http://www.thedailyluxe.net
they are really good in that :))
they are really good in that :))
nice tips, interesting post
I wish you an happy day
see my new post
<<< fashion blogger Pamela Soluri >>>
kiss
thanks
Thanks for the tips! <3
http://www.thestylishbipolar.com
my pleasure
Great post! kiss βΊ
thanks
ΠΠ΅Π»Π΅, ΠΊΠ°ΠΊΠ²ΠΈ ΡΠ»ΠΎΠΆΠ½ΠΈ ΡΠ΅ΡΠΌΠΈΠ½ΠΈ! ΠΠΎΠ³Π°ΡΠ° ΠΈΠ·Π³Π»Π΅ΠΆΠ΄Π° ΠΌΠ½ΠΎΠ³ΠΎ ΠΏΡΠΈΡΡΠ½ΠΎ Π·Π°Π½ΠΈΠΌΠ°Π½ΠΈΠ΅, ΡΡΡΠ±Π²Π° Π΄Π° ΡΠ΅ ΠΏΡΠΎΠ±Π²ΠΌΠ° Π½ΡΠΊΠΎΠΉ ΠΏΡΡ. Π‘ΡΡ ΡΠΈΠ³ΡΡΠ½ΠΎΡΡ Π½ΡΠΌΠ° Π΄Π° Π½Π°ΠΏΡΠ°Π²Ρ Π½ΠΈΡΠΎ Π΅Π΄Π½Π° ΠΏΠΎΠ·Π° ΠΏΡΠ°Π²ΠΈΠ»Π½ΠΎ, Π½ΠΎ ΠΏΡΠΊ Π½Π΅ ΠΏΡΠ΅ΡΠΈ Π΄Π° ΠΏΡΠΎΠ±Π²Π°ΠΌ.
ΠΠ° ΡΠΈ ΠΊΠ°ΠΆΠ° ΡΠ΅ΡΡΠ½ΠΎ ΠΈ Π°Π· ΡΠ»Π΅Π΄ Π½ΡΠΊΠΎΠ»ΠΊΠΎ Π³ΠΎΠ΄ΠΈΠ½ΠΈ ΡΠ°ΠΌΠΎΡΡΠ΅Π½ΠΈΠ΅, ΡΠΈΠ³ΡΡΠ½ΠΎ Π½ΠΈΡΠΎ Π΅Π΄Π½Π° ΠΏΠΎΠ·Π° Π½Π΅ ΠΏΡΠ°Π²Ρ ΠΏΡΠ°Π²ΠΈΠ»Π½ΠΎ. ΠΠΎ ΠΏΡΠΊ ΠΆΠ΅Π»Π°Π½ΠΈΠ΅ΡΠΎ ΡΠΈ Π΅ ΠΆΠ΅Π»Π°Π½ΠΈΠ΅ :)) Π‘ Π½Π΅Π³ΠΎ ΠΈ ΡΡΡΠ΄ Π²ΡΠΈΡΠΊΠΎ ΡΠ΅ ΠΏΠΎΡΡΠΈΠ³Π°. Π£ΡΠΏΠ΅Ρ , Π°ΠΊΠΎ Π½ΡΠΊΠΎΠ³Π° ΡΠ΅ Π·Π°Ρ Π²Π°Π½Π΅Ρ.
I love this. Great tips – thank you.
Jenn | jenniferjayne.blogspot.co.uk
my pleasure Jenn
im not really the fittest of persons but your posts just inspire me to be a more like one. great tips and great post π
Jessica
| notjessfashion.com
im not really the fittest of persons but your posts just inspire me to be a more like one. great tips and great post π
Jessica
| notjessfashion.com