Adhomukha swastikasana (Therapy)

“Adho” in Sanskrit means down, Mukha” meaning face, Swastika” is auspicious and “asana” meaning pose.

• Start by placing a yoga blanket and a bolster on your mat.

• Fold the blanket into a rectangle and place it horizontally at the top of your mat.

• Position the bolster vertically at the top of the mat, parallel to the folded edge of the blanket.

• Sit comfortably on the folded blanket with your legs extended in front of you.

• Cross your legs at the shins, placing one ankle in front of the other.

• Place your hands on the mat in front of you, shoulder-width apart, fingers spread wide.

• Ensure your wrists are parallel to the front edge of the mat and your fingers are pointing forward.

• Raise both your hands & lower your head towards the bolster kept on the floor for the forehead support.

• Walk your hands towards the bolster until your forehead can comfortably rest on it.

• The bolster should support your forehead and allow your neck and spine to lengthen

• Hold the pose for 5-10 minutes, or as long as feels comfortable and beneficial for your body.

• On an inhale, gently lift your head and chest, bringing your torso upright.

• Carefully uncross your legs, extending them forward or into a comfortable seated position.

• Align your shoulders directly over your wrists, creating a straight line from your shoulders to your wrists.

• Engage your arm muscles and draw your shoulder blades down your back to create stability and support in the upper body.

• Draw your navel towards your spine to engage your core and support the lengthening of the spine.

• Rounding the Spine excessively can strain the back

• Allowing the chest to collapse toward the thighs can restrict the breath

• Forcing the knees to bend more deeply than comfortable can strain the knee joints

• Avoid in case of spinal Injury or herniated disc

• Avoid in high blood pressure

• Avoid during pregnancy

• Avoid practice in vertigo and Glaucoma

• Avoid in case of Osteoporosis