EK PADA ADHOMUKASVANASANA

The word “EK PADA ADHOMUKSVANASANA” is derived from a Sanskrit word “Ek” meaning “one”; “Pada” meaning “foot”; “Adho” meaning “downward”; “Muka” meaning “face”; “Svan” meaning “dog” and “Asana” meaning “posture” or “seat”. It is commonly called as “Three- legged Dog Pose” or “One Foot Downward Dog Pose” in English.

STEPS TO BE FOLLOWED:­­­­­­­­­­­ 

• Sit on the mat in vajrasana.
• Slowly come in tabletop position (get your palms on the mat, with knees down). Keep your toes curled inside.
• Putting weight on the palms and toes, slowly come in Adho Mukhasvanasana (downward facing dog).
• Now as you inhale, lift your right leg up, towards the ceiling, keeping your left foot flat on the mat, keeping the crown of the head just above the mat, elbows straight, and looking at your naval.
• Hold this posture for 30 seconds to 1 minute.
• While releasing the posture, exhaling drop the right foot down on the mat, coming back to Adho Mukhasvanasana.
• Repeat the same from the opposite side.
• Then slowly drop your knees on the mat and go to shashankasana to relax. 

BENEFITS:

• It helps in strengthening and toning the core muscles.
• It helps in strengthening the arms, shoulders, upper back.
• It helps in improving blood flow to the brain.
• It helps in stretching your back.
• It helps in stretching the hamstrings and the entire back of the leg.
• It helps in bone strength, as it uses the body weight to be performed. 

CONTRA-INDICATIONS: 

• High Blood Pressure.
• Vertigo.
• Weak shoulders or arms or elbows. 

DISCLAIMER: – PLEASE PRACTICE UNDER THE SUPERVISION OF YOGA TEACHER/ YOGA EXPERT.