Adhomukha Swanasana

Focus

As you inhale feel the expansion of the abdomen pelvic cavity and as you exhale contract the same little more than normal.

Purpose

This posture is highly beneficial for the spinal column, arms and legs. The chest and abdominal cavities not only experience a good stretch but also an inversion of blood flow.

Movements

Wrist extension, medial rotation of radio-ulnar joint. Flexion of shoulders, flexion of hips, no lumbar flexion, dorsiflexion of foot, knee extension.

• Sit on your knee and palms (all-fours). Keep the knee hip-width apart and the palms shoulder-width apart.
• Spread the fingers, align the middle finger forward and press the palm.
• As you exhale, lift the hips up and move the head down
  • Increase the height of the posture by raising the hips up.
  • Stretch the entire spine and move the head towards the floor.
  • Thrust the centre of the chest towards the knee.
• Press both palms firmly and straighten both arms.
  • Do not flex the elbows
  • Lift the scapulae upwards along the arms.
• Straighten both legs.
  • Pull the knee caps and press the heel to the floor
  • Activate the thigh muscles by stretching the spine from the hip.
• Relax the neck muscles
• Stay for 20-30 seconds with slow deep breathing
• Slowly descend and relax.