अधो मुख श्वानासन

Hamstrings(lengthening)

The powerful muscles at the back of your thighs (hamstrings) receive a profound, sustained lengthening in this pose, not a forced stretch but an invitation to release. As you gently press your heels towards the floor and lift your sitting bones, these muscles are encouraged to unwind from their often-shortened state, which is common from prolonged sitting. This opening allows for greater freedom in the pelvis and lower back, releasing stored tension and facilitating the upward flow of prana from the earth.

Deltoids(strengthening)

The large, cap-like muscles covering your shoulders (deltoids) are actively engaged to stabilize and support the upper body, preventing collapse into the shoulder joints. By pressing down firmly through your hands and lifting your arms away from the floor, you create a powerful upward lift through the shoulder girdle, strengthening these muscles concentrically. This action not only builds physical resilience in the shoulders but also cultivates a sense of upliftment and confidence, allowing the heart space to remain open and free.

Triceps Brachii(strengthening)

The muscles at the back of your upper arms (triceps brachii) are crucial for extending the elbows and providing the foundational strength to lift the torso away from the floor. As you straighten your arms without hyperextending and press evenly through your palms, these muscles work powerfully to support your body weight, creating a stable platform. This strength in the arms translates into a feeling of unwavering support and inner resolve, channeling the energy of the earth upwards through the hands.

Wrist Injury / Carpal Tunnel

Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.

Use fists on the floor, switch to a forearm variation, or place a wedge/folded blanket under the wrists to reduce extension angle.

Pregnancy

Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.

Widen the stance, avoid deep abdominal compression and twists, and consult a qualified prenatal yoga teacher.

High Blood Pressure

Vigorous effort and inverted positions temporarily raise blood pressure in the head, increasing strain on blood vessels.

Hold no longer than five breaths, breathe continuously, and come out at the first sign of pressure in the head.

Detached Retina / Eye Conditions

Increased head pressure from inversions or vigorous effort can place strain on a fragile or recently repaired retina.

Avoid all inversions and head-below-heart positions; practise only gentle upright postures.