Downward-Facing Dog Variation Walking the Dog
अधो मुख श्वानासन भिन्नता पाद संचार
Target Muscles
About
This variation of Downward-Facing Dog warms up the hamstrings and calves, increasing flexibility in the legs. It is a gentle way to release tension and improve circulation.
Benefits (5)
- + Stretches hamstrings and calves
- + Improves circulation
- + Releases tension in legs
- + Increases flexibility
- + Relieves stress
Avoid If (4)
- - Carpal tunnel syndrome
- - High blood pressure
- - Shoulder injury
- - Pregnancy (late term)
Step-by-Step Instructions
1. Start 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. Keep a slight bend in your knees to protect your hamstrings and lower back.
5. Begin "walking the dog" by bending one knee deeply while straightening the opposite leg, pressing the heel towards the floor.
6. Alternate bending each knee, feeling the stretch in your calves and hamstrings.
7. Coordinate your breath with the movement, exhaling as you bend one knee and inhale as you switch to the other.
8. Maintain a long spine and avoid rounding your back.
9. Continue this alternating movement for 5-10 repetitions on each side.
10. Gradually return to a regular Downward-Facing Dog position.
11. 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. एड़ी को जमीन की ओर ले जाने का प्रयास करें, लेकिन यदि आवश्यक हो तो घुटनों को थोड़ा मोड़ें। (Attempt to bring heels towards the ground, but bend knees slightly if needed.)
6. एक घुटने को मोड़ें और विपरीत एड़ी को जमीन की ओर दबाएं। (Bend one knee and press the opposite heel towards the ground.)
7. दूसरे घुटने को मोड़ें और विपरीत एड़ी को जमीन की ओर दबाएं। (Bend the other knee and press the opposite heel towards the ground.)
8. इस गति को बारी-बारी से दोहराएं, जैसे कि आप "कुत्ते को घुमा रहे हों।" (Repeat this movement alternately, as if you are "walking the dog.")
9. 5-10 बार प्रत्येक तरफ दोहराएं। (Repeat 5-10 times on each side.)
10. धीरे-धीरे सामान्य अधो मुख श्वानासन में आएं। (Slowly come back to regular Adho Mukha Svanasana.)
11. श्वास छोड़ें, घुटनों को जमीन पर रखें, विश्राम करें। (Exhale, lower knees to the ground, relax.)