YOGA

YOGA

Try today, the three-legged way
Here is a variation of the Downward-facing Dog Pose that helps to tone the whole body, especially the core muscles

Tri Pada Adho Mukha Svanasana, or the Three-legged Downward-facing Dog Pose, is a standing inversion posture that requires balance and flexibility. The name is derived from the Sanskrit words tri (three), pada (foot or leg), adho (downward), mukha (facing), svana (dog), and asana pose).

Method
Start in Parvatasana, or Mountain Pose.

• Inhale and slowly raise your right leg by placing your body weight on the left foot, and stretch your right leg upwards as high and as you can while trying to keep your legs, hands, and back stretched and as straight as possible.

• Once you are in balance, try to pull in your tummy and tighten the abdominal muscles, and bring your body weight from your left leg to the centre of your body, that is, the core.

• Deeply inhaling and exhaling, stay in this pose using your shoulder and chest strength. To make the stretch deeper, concentrate on your core and not on your shoulders.

• Bring the right leg slowly back to the mat again into the Mountain Pose. Then repeat the same steps with your left leg.

Benefits
Works on several muscles of your body; engages and tones the core

• Strengthens your arms

• Stretches your back

• Improves your body posture

• Improves the blood flow to your brain

• Strengthens the bones of your legs, hands, and back

Contraindications
High blood pressure

• Eye or ear infection or inflammation

• Wrist injury or pain

• Stiff or weak back muscles