Healthy Life and Exercise ~ ''Adho Mukha Svanasana''

Zdravo devojke,

u danasnjem postu predstavljam vam jos jednu joga pozu, jednu od mozda najprepoznatljivijih joga poza koju cete cesto videti u magazinima, na internetu u clancima posvecenim jogi.
To je poza ''Pas koji gleda na dole'' ili na sanskritu ''Adho Mukha Svanasana''.

To je poza koja se izvodi kao deo Pozdrava Suncu ili Surya Namaskar, sluzi za prelazak iz jedne joga poze u drugu i odmor izmedju istih, ali i kao poza za sebe, ona ima mnogo dobrobiti.

Hello my friends!
in today's post I will show you another yoga pose, one of th most famous yoga poses which you will often see in magazines and internet articles dedicated to yoga.
It's a pose called ''Downward  - Facing Dog'' or in sanskrit ''Adho Mukha Svanasana''.

It's a pose that is performed as part of  Sun Salutation or Surya Namaskar, it's a transition pose from one yoga pose to another, resting pose, but also has great benefits as a pose for itself.

U svom prvom ''Healthy Life nd Exercise'' postu sam pisala neke osnovne stvari u vezi sa  jogom, a takodje sam govorila i o pozi ''krava/macka''. Taj post mozete procitati ovde. O joga pozi ''Drvo'' mozete se informisati u ovom postu. Takodje pisala sam i varijaciji poze Dete.

In my first ''Healthy Life and Exercise'' post I wrote some basic things about yoga, and I also wrote about ''Cat/Cow'' pose. You can read that post here. About the yoga pose called ''Tree'',you can inform yourself here. I also wrote about the Extended Child's Pose.


''Pas koji gleda na dole'' ili na sanskritu ''Adho Mukha Svanasana'' poza.
''Downward  - Facing Dog'' / ''Adho Mukha Svanasana'' pose.

Napomena: Nisam jos uvek instruktor yoge!

Note: I'm still not a yoga teacher!

Evo linka do youtube videa gde mozete videti kako se pravilno i bezbedno izvodi joga poza ''Adho Mukha Svanasana''.
Here is a link to a youtube video, where you can see how to correctly and safely do the ''Adho Mukha Svanasana'' yoga pose. 

https://www.youtube.com/watch?v=EYuJRSf0JaM

 Stanemo na sve cetiri, kao u pripremi za pozu Krava/Macka.
Kolena su pozicionirana direktno ispod kukova, zglobovi ispod ramena, prsti na rukama rasireni. Ledja prava, vrat prav, pogled usmeren ka podu, ramena daleko od usiju.(tzv. pozicija povrsine stola).
Sake pomerimo za duzinu sake unapred, savijemo prste na nogama i uz udah podiznemo kolena, podizemo  se na gore, kao da nas neko povuce za trticnu kost, sake su i dalje na zemlji, napravimo telom oblik obrnutog latinicnog slova ''V.''  (sika iznad)
Trudimo se da nam ledja budu prava, a kolena savijemo koliko god moramo.
Mozemo malo i da ''vozimo bicikl'', tj. da se oslanjamo na jednu, pa na drugu nogu.
Vrat treba da je slobodan, ako osetite da su vam ramena zgrcena uz vrat, povucite ih unazad dalje od vrata. Zamislite jednu pravu liniju od kukova do zglobova na rukama.
Disemo duboko, ostajemo u ovoj pozi nekoliko udaha i izdaha, a onda se polako vratimo uz izdah nazad na sve cetiri.

We start on all fours like in preparation for Cat/Cow pose, with knees placed directly underneath the hips and wrists underneath the shoulders, fingers spread wide. Flat back and neck, look torwards the floor, shoulders away from the ears. (so called tabletop position)
We move our palms forward for the lenght of the palms and crowl the toes under and with a deep breath in, we lift our kneese up, we lift up, as if someone were pulling our tail bone up to get into the position of the upsidedown letter ''V''. (the picture above) The palms are on the floor.
We try to keep our back streight and we bend our knees as generously as needed .
We can ''ride a bicycle'' a little, moving our weight from one leg to the other, alternating.

Neck should be free, if your shoulders are squeezed in your neck, pull the arms back a little, so that the neck is free. Imagine a streight line going from your hips to the wrists.
We breath deeply, staying in this pose for a few breaths in and out, then we slowly go back to tabletop position, back to all fours.

Dobrobiti joga poze ''Adho Mukha Svanasana'' su: oslobadja od umora, stresa i  umerene depresije, smiruje mozak, vraca energiju telu,oslobadja od glavobolje, nesanicu, bolova u kicmi i zamora, isteze ruke, ramena, noge, zadnju lozu, stopala, pomaze u oslobadjanju od simptoma menopauze, pomaze u prevenciji kod osteoporoze, poboljsava varenje, dobra je za visok krvni pritisak, sinusitis, astmu, ravna stopala...

Oprez kod glavobolja i visokog krvnog pritiska, poza se ne preporucuje za trudnice.

Benefits of  ''Adho Mukha Svanasana'' yoga pose are: relieves fatigue, stress, mild depression, calms the brain, energizes the body, relieves headache, insomnia, back pain and fatigue, stretches hands, arms, legs, shoulders, hamstrings, arches, it helps relieve symptoms of menopause, helps with prevention of osteoporosis, improves digestion, good for high blood pressure, sinusitis, asthma, flat feet..

Caution needed with headaches, high blood pressure and pose not recomended to be performed by pregnant women.

Da li vezbate jogu i koja vam je omiljena joga poza?
Do you practise yoga and which is your favourite yoga pose?