Adho Mukha Svanasana Variation Toes Tucked
अधो मुख श्वानासन भिन्नता पादांगुली गुल्फ
Target Muscles
About
Adho Mukha Svanasana Variation Toes Tucked is a modified version of Downward-Facing Dog, emphasizing calf stretch and foot flexibility. It strengthens the arms and legs while promoting spinal elongation.
Benefits (5)
- + Stretches the calves and hamstrings
- + Strengthens the arms and shoulders
- + Improves posture
- + Relieves stress and mild depression
- + Energizes the body
Avoid If (4)
- - Carpal tunnel syndrome
- - High blood pressure
- - Late-term pregnancy
- - Shoulder injuries
Step-by-Step Instructions
1. Begin in Vajrasana (Thunderbolt Pose).
2. Place your hands on the floor under your shoulders, fingers spread wide.
3. Inhale, lifting your knees off the floor.
4. Exhale, pushing your hips up and back, forming an inverted V shape.
5. Tuck your toes under, keeping your heels lifted.
6. Press firmly through your hands and feet.
7. Attempt to straighten your spine, allowing your head to hang freely.
8. Focus on your breath, lengthening with each inhalation.
9. Hold the pose for 30-60 seconds.
10. Exhale, bring your knees to the floor, and return to Vajrasana.
निर्देश (Hindi)
1. Vajrasana mein aao.
2. Apne haathon ko kandhon ke neeche zameen par rakho, ungliyon ko phailaakar.
3. Inhale karte hue, apne ghutnon ko zameen se uthao.
4. Exhale karte hue, hips ko upar aur peeche dhakelo, ek inverted V banaate hue.
5. Apne pairon ki ungliyon ko andar ki taraf mod lo, heel ko upar rakhte hue.
6. Apne haathon aur pairon ko zameen par dabaakar rakho.
7. Apni reedh ki haddi ko seedha karne ki koshish karo, sir ko neeche jhukaakar.
8. Apni saanson par dhyaan do, har saans ke saath lambe hote hue.
9. 30-60 seconds ke liye is sthiti mein bane raho.
10. Exhale karte hue, ghutnon ko zameen par rakho aur Vajrasana mein vapas aao.