Adho Mukha Svanasana Variation One Leg Lifted
एक पाद अधो मुख श्वानासन
Target Muscles
About
This variation of Downward-Facing Dog improves balance and strengthens the core while maintaining the benefits of the original pose. Lifting one leg increases the intensity of the stretch in the hamstrings and shoulders. It requires focused concentration and body awareness.
Benefits (5)
- + Strengthens the core and legs
- + Improves balance and coordination
- + Stretches the hamstrings and shoulders
- + Calms the mind and reduces stress
- + Increases body awareness
Avoid If (4)
- - High blood pressure
- - Headache
- - Wrist or shoulder injuries
- - Pregnancy (late stages)
Step-by-Step Instructions
1. Begin in Adho Mukha Svanasana (Downward-Facing Dog), ensuring hands are shoulder-width apart and feet are hip-width apart.
2. Inhale deeply, and slowly lift one leg up towards the ceiling, keeping the leg straight and engaged.
3. Avoid opening the hip excessively; keep the lifted leg parallel to the spine and the hip square to the floor.
4. Engage your core by drawing the navel towards the spine and lengthening the spine.
5. Keep your shoulders broad and relaxed, away from the ears, and allow your neck to relax.
6. Hold the pose for 30-60 seconds, breathing evenly and deeply.
7. Exhale slowly, and gently lower the lifted leg back down to the floor.
8. Return to Adho Mukha Svanasana (Downward-Facing Dog).
9. Repeat on the other side.
निर्देश (Hindi)
1. Adho Mukha Svanasana में आएं, हाथ और पैर मजबूत रखें।
2. श्वास अंदर लें, और धीरे-धीरे एक पैर को ऊपर उठाएं, पैर को सीधा रखें।
3. कूल्हे को ज़्यादा न खोलें; पैर को पीठ के समानांतर रखें।
4. पेट को अंदर की ओर खींचें और रीढ़ की हड्डी को लंबा करें।
5. कंधों को चौड़ा रखें और गर्दन को ढीला छोड़ दें।
6. इस स्थिति में 30-60 सेकंड तक रहें, सामान्य रूप से श्वास लेते रहें।
7. श्वास छोड़ें, पैर को धीरे-धीरे नीचे लाएं।
8. Adho Mukha Svanasana में लौट आएं।
9. दूसरे पैर से दोहराएं।