Biomechanics of Adho Mukha Svanasana

27 Dec

Adho Mukha Svanasana


Nasikagra mudra (nose tip gazing) to promote Mula Bandha. Gazing past the nose tip towards the navel.


Mula Bandha is activated on the initial exhalation then held as Uddiyana and Jalandhara Bandhas are combined with it on the inhalation creating Maha Bandha to strengthen the core and connect and align the pelvis to the lumbar spine.


Rotate the upper arm outward and draw the scapulas towards the spine. Rotate the ulna and radius bones of the lower arm to cross the bones and press the palms into the floor. Extend arms to push hands into the floor and push the ischium of the pelvis towards the ceiling lengthening the torso. Create a lateral straight line from the wrist to the hip with the pelvis in line with the torso. Maha Bandha to create a strong core that supports the spine and pelvis. Extend the inner heels towards the floor pulling the kneecaps up, activating the quadriceps to release the hamstrings. Lift the big toes and push into the inner heels of the foot to activate the inner arch and support the ankles.


Energizing for Kapha Dosha and grounding for Vata Dosha


Focus upon Muladhara Chakra and the element of Earth, the foundation of the spine activated by Mula.


Focus upon Svadhistana Chakra and the element of Water while focusing upon the balance between anterior and posterior pelvic tilt.


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