“Adho” in Sanskrit means down, Mukha” meaning face, Swastika” is auspicious and “asana” meaning pose.
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Introduction to the Asana
Benefits
- Lengthens the spine, promoting spinal health
- Reduce stress and promote relaxation
- Improves Digestion
- Relieves Menstrual Discomfort
- Stimulates the Kidneys
- Relieves tension in the back muscles
Ailments Tackled
- Relieves mild headaches
- Lower back pain
- Relieves sciatica pain
- Relieves digestive issues
- Reduces Insomnia
Steps to perform the Asana: Adhomukha swastikasana (Therapy)
- 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.
Key Alignment Points
- 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.
Common Misalignments / (Mistakes)
- 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
Contraindication / Cautions
- 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
Related Asanas
Adhomukha swastikasana
अधोमुख स्वस्तिकासन / Auspicious Pose
“Adho” in Sanskrit means down, Mukha'' meaning face, Swastika" is auspicious …
Viparita karani
विपरिता करणी / Legs up the wall Pose
The Sanskrit name is derived from Viparita (विपरिता) meaning inverted and Karani …
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