an inverted V shape with hands and feet on the floor, hips lifted high and heels reaching toward the ground

Adhomukha Shvanasana

Skill Level
Beginner

Downward Facing Dog Pose

  • It has good effects on the whole body, improving high and low blood pressure, relieving joint and foot pain and stiffness, easing stiffness around the shoulder blades and shoulder arthritis, and balancing mind and body to reduce stress.
  • By balancing the whole body with hands and feet, you can develop a sense of balance at every point, such as limbs and arms, pelvis and waist, shoulders, and back muscles and with regular practice you can expect a toning effect.
  • You can exercise moderately on areas of concern such as your upper arms, chest, thighs, and buttocks.
  • People who can't do a headstand yet can expect similar effects from this pose (with the head and upper body lowered, the upper body stretches fully and circulation improves without straining the heart.)

下向きの犬のポーズ

  • 高血圧／低血圧の改善、関節や足の痛み・こりの緩和、肩甲骨周辺のこりや肩の関節炎の緩和など、全身に良い効果をもたらし、心身のバランスを整え、ストレスを軽減してくれる
  • 手と足で全身のバランスを取ることで、手足や腕、骨盤や腰、肩や背中、背筋など、体のあらゆるポイントのバランス感覚が養える
  • 二の腕・胸・太もも・お尻といった気になる部分にも適度なエクササイズになるので、継続して行うことで体のシェイプアップ効果も期待できる
  • ヘッドスタンドがまだできない人も、このポーズでほぼ同様の効果が期待できる。(頭と上半身を下げるので、上体を十分に伸ばしながら心臓に負担なく、上半身の血行を良くすることができる)