Downward-Facing Dog Variation One Leg Bent
अधो मुख श्वानासन भिन्नता एक पाद नमित
Target Muscles
About
This variation of Downward-Facing Dog opens the hip joint and increases flexibility in the legs. It also improves balance and strengthens the core muscles.
Benefits (6)
- + Opens hip joint
- + Increases flexibility in legs
- + Improves balance
- + Strengthens core muscles
- + Relieves stress
- + Energizes the body
Avoid If (4)
- - Carpal tunnel syndrome
- - High blood pressure
- - Shoulder injury
- - Pregnancy (late term)
Step-by-Step Instructions
1. Begin on your hands and knees in a tabletop position, aligning wrists under shoulders and knees under hips.
2. Spread your fingers wide and press firmly into the ground, engaging your hands and arms.
3. Exhale, tuck your toes under, and lift your knees off the floor, pushing your hips up and back towards the ceiling into Adho Mukha Svanasana (Downward-Facing Dog).
4. Lengthen the spine, keeping a slight bend in your knees if necessary, and relax your shoulders away from your ears.
5. Bend one leg, bringing the heel towards the opposite hip, opening the hip joint.
6. Keep the shoulders level and avoid collapsing into the supporting arm.
7. Engage your core muscles to maintain stability and balance.
8. Hold this position for 3-5 breaths, breathing deeply and evenly.
9. Exhale, straighten the leg and return to the regular Downward-Facing Dog position.
10. Repeat the pose on the other side, bending the opposite leg.
11. After completing both sides, exhale, gently lower your knees to the ground and rest in Balasana (Child's Pose).
निर्देश (Hindi)
1. हाथों और घुटनों के बल आएं। (Come onto hands and knees.)
2. हाथों को कंधों के नीचे और घुटनों को कूल्हों के नीचे रखें। (Place hands under shoulders and knees under hips.)
3. उंगलियों को फैलाएं, हाथों को जमीन पर मजबूती से दबाएं। (Spread fingers wide, press hands firmly into the ground.)
4. श्वास छोड़ें, घुटनों को ऊपर उठाएं, कूल्हों को ऊपर और पीछे की ओर उठाएं, अधो मुख श्वानासन में आएं। (Exhale, lift knees off the floor, raise hips up and back, coming into Adho Mukha Svanasana.)
5. रीढ़ को लंबा करें, कंधों को आराम दें। (Lengthen the spine, relax the shoulders.)
6. एक पैर को मोड़ें, एड़ी को विपरीत कूल्हे की ओर लाएं। (Bend one leg, bringing the heel towards the opposite hip.)
7. कूल्हे को खोलें, मुड़े हुए पैर के घुटने को ऊपर की ओर उठाएं। (Open the hip, lifting the knee of the bent leg upwards.)
8. इस स्थिति में 3-5 श्वास तक रहें। (Stay in this position for 3-5 breaths.)
9. श्वास छोड़ें, पैर को सीधा करें, वापस अधो मुख श्वानासन में आएं। (Exhale, straighten the leg, return to Adho Mukha Svanasana.)
10. दूसरे पैर से दोहराएं। (Repeat with the other leg.)
11. श्वास छोड़ें, घुटनों को जमीन पर रखें, विश्राम करें। (Exhale, lower knees to the ground, relax.)