I HEART Yoga ~ Downward-Facing Dog
Join us for OMBE's first yoga challenge!
Enjoy an unlimited number of yoga classes for one month! Your pass begins the day of purchase. Passes can be purchased until February 14th. Purchase online by going to our Online Store – Series and Memberships - Yoga Classes - I HEART Yoga: Unlimited Class Pass.
Show your love for yoga and let the 14 days of I HEART Yoga continue with a little Downward-Facing Dog...
Adho Mukha Svanasana (AH-doh MOO-kah shvah-NAHS-anna)
Benefits of the Pose
~ Calms the brain and helps relieve stress and mild depression ~ Helps relieve symptoms of menopause ~ Relieves headache, insomnia, back pain and fatigue ~ Relieves menstrual discomfort when done with head supported ~ Strengthens arms and legs ~ Improves digestion
Shoulders | Upper Back | Hamstrings | Calves
~ Carpal Tunnel Syndrome ~ Diarrhea ~ Pregnancy: not to be done late-term ~ High blood pressure or headache: support your head on a bolster or block and keep ears level between arms
How to Get into the Pose
1. While on your mat, come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.
2. Exhale and lift your knees away from the floor. Keep your knees slightly bent and the heels lifted away from the floor at first. Lengthen your spine and draw your tailbone away from the back of your pelvis. Against this resistance, lift the sitting bones toward the ceiling. Lengthen from your inner ankles through your inner thighs.
3. Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll your upper thighs inward slightly.
4. With strong arms, press the bases of the index fingers actively into the floor. LIft from your heads through to the tops of your shoulders. Firm your shoulder blades against your back, then widen them and draw them toward your tailbone. Keep your head between your upper arms. Be sure not to let your head just hang.
5. This is one of the poses in the traditional Sun Salutation sequence. It's also an excellent yoga asana all on its own. Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Child's Pose.
Finish with your mantra: "I HEART Yoga because..."
More about OMBE's yoga studio:
Visit OMBE's eco-friendly yoga studio overlooking beautiful views of Boston's Copley Square. Our yoga classes provide a welcoming atmosphere for students of all levels. OMBE's yoga instructors encourage students to develop their strength, flexibility, and balance as well as a deeper sense of relaxation. All yoga classes are limited to six participants ensuring that each student receives individual instruction.