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Adho Mukha Vrikshasana
Contents
Technique
- To begin this asana, you must start with the Adho Mukha Svanasana or the Downward Facing Dog Pose.
- If you are a beginner and are practicing with the support of a wall, make sure your hands are placed about six inches away from the wall.
- Walk towards your hands, making sure your shoulders are placed exactly over your wrists.
- Bend the knee of any one leg, and lift the foot of the other leg off the floor. Straighten the leg once you are comfortable.
- Then, as the vertical leg takes the support of the wall, gently lift up the other leg. Hold until you are comfortable.
- While you do this, you must make sure your head is between your upper arms.
- Now, try and take your feet off the wall. Engage your legs. Setting your gaze on a certain point on the floor will also help.
- Hold the pose for a minute or more. Breathe deep and slow.
- To release this asana, bring your legs down, one at a time. Relax!
Technique in pictures/animation
Effects
- It makes the wrists, arms, and shoulders strong.
- The belly is given a good stretch.
- Practicing this asana improves your sense of balance.
- Blood circulation is enhanced all over the body.
- The brain is calmed and relaxed.
- This asana helps relieve stress and mild depression.
Related Asanas
- Sirsasana
- Pincha Mayurasana
