Adhomukhashvanasana

Helps you to find inner peace, gives you strength and stretches the entire back of your body.

The «Dog» («Adhomukhashvanasana») is the 5th Asana of the 84 Main Asanas in the Yoga Vidya style. It is also part of the «Sun Salutation». Although it is a Standing Position, it can also be counted among the «Inverted Positions», as the hips are above the head. It is therefore practiced as a preliminary or replacement exercise for the «Headstand». The shoulder and arm muscles are strengthened. The «Dog» is an Asana for strengthening and stretching your back, leg, arm and shoulder muscles. Thereby the wrists also gain strength and flexibility.

Instruction
Effects of the Dog

Physically
Energetically
Mentally

Instruction

The starting position is the «Position of the Child» («Garbhasana»). Over the «Four-Legged Position» you push now your hips further up into the «Dog». The hands are shoulder width apart, the fingers spread apart, the middle fingers pointing forward and are parallel to each other. The feet are hip-width apart, the knees can be bent slightly to straighten the back again and push the tailbone upward and backward as far as possible.

Since every person is unique in all areas, this also applies to anatomical properties. For some people, due to their physique, it is therefore not possible to put their heel on the ground. This is often noticeable through an uncomfortable compression pain on the back of the foot. Here you can develop sensitivity and discernment so as not to let false ambitions arise.

See also https://www.bönpo-dzogchen.de/Hinduismus/02ENG/HathaYoga/12ShirshasanaEN.html#SechsEinsDrei

Effects of the Dog

Physically

The «Dog» refreshes the brain, calms down, relieves stress and alleviates mild depressions. It relieves headaches and helps against insomnia. «Adhomukhashvanasana» energizes the body, stimulates the nerves of the spine, stretches and relaxes shoulders, hands and tendons. The muscles and nerves in the arms and legs are strengthened. The «Dog» relieves back pain and helps against fatigue. It relieves menstrual cramps, helps prevent osteoporosis and improves the digestion.

Energetically

The «Dog» has a calming effect, lifts the mood, brings energy into the whole body, stimulates the nervous system, promotes sleep in the evening and refreshes in the morning. Particularly addressed is the «Muladhara Chakra».

Mentally