Chien Tete en Bas
Adho Mukha Svanasana
AH-doh MOO-kah shvah-NAH-sah-nah
L'une des postures les plus reconnues du yoga, formant un V inverse qui renforce le haut du corps.
Comment faire Chien Tete en Bas
- Commencez a quatre pattes
- Retroussez les orteils et soulevez les hanches vers le haut
- Pressez la poitrine vers les cuisses
- Ecartez bien les doigts et appuyez a travers les paumes
- Laissez la tete pendre entre les bras, pliez les genoux si necessaire
Benefits
- Strengthens the arms, shoulders, and upper back
- Stretches the hamstrings, calves, and Achilles tendons
- Relieves tension in the spine and between the shoulder blades
- Calms the brain and helps relieve stress and mild depression
- Improves digestion through gentle inversion
Muscles Engaged
Modifications
- Bend your knees generously if hamstrings are tight to prioritize a long spine
- Place hands on blocks to reduce wrist pressure
- Use a wall variation by pressing hands against the wall at hip height for a gentler stretch
Cautions
- Avoid with carpal tunnel syndrome or severe wrist injuries
- Not recommended with uncontrolled high blood pressure or detached retina
- Use caution during late-term pregnancy
Respiration: Respiration Ujjayi ยท Respiration →