CHENNAI: This translates as the downward-faced dog pose. It’s also referred to as inverted V or parvat asan. It’s an oft-repeated position in Suryanamaskar.
Steps: Starting from the box position on all fours with hands placed below the shoulder joint and knees below the hip joint, curl your toes and push the floor with your toes and push your pelvis off the floor. Push your tailbone towards the ceiling and allow your head to sink towards the floor- the crown of the head should be close to the floor or rest on the floor. Next move your face towards your knees while moving the shoulder blades towards each other. You chin will be on your sternum (Jalandara bandha) and your gaze has to be at your knees or naval. Your heels should be on the floor, try to push them down for a calf stretch if they are elevated. In the final stage pull your pelvic floor muscles upwards (Mula Banda) and push your belly button towards the spine (Uddiyan bandha).
Tip: Keeping the knees soft or slightly bent allows you to push your buttocks higher. You will feel more rejuvenated if you put your body weight into your heels. Hold the position and breathe normal for 5-10 breathing cycles. Slowly sit back on your heels or go back to the box position and relax.
Benefits:: This is a rejuvenating pose and relieves you of tiredness. Your back, gluteus maximus in the buttocks, hamstrings and your calves get a nice stretch. Anterior muscles of the body- the abdominals, quadriceps and anterior tibialis get contracted. The head gets a nice rush of blood and the heart below the spine feels restful too.
Contraindications: As Adhomukhosvanasan is a semi-inversion it should be avoided by those who suffer from hypertension.
(The writer is a yoga trainer at Sri Aurobindo Society, Bengaluru)