Hello Adho Mukha Svanasana (Downward facing dog)

In Sanskrit, Adho means down, Mukha means face, Svana means dog and Asana means pose or posture.

Adho Mukha Svanasana is an excellent asana for learning and embodying the principle of roots and extension, it strengthens the core and improves circulation, while providing a delicious, full-body stretch. Although it’s a common pose, it’s not an easy one to practice and to learn. So we can say that the Downward-Facing Dog Pose is equal parts strengthening and stretching, according to Annie Carpenter, founder of SmartFLOW Yoga “For some people, this pose is about stretching and opening; for others, it’s learning to stabilize your joints with muscular effort”. In this way, practicing Down Dog can help you build full-body strength and flexibility. 

Source: “Yoga anatomy” written by Leslie Kaminoff

In this asana, your body forms an inverted “V” with the feet and hands pressing into the ground and the hips raised upwards, as you can see on the picture above.  

Avoid doing this asana if you suffer from high blood pressure, Carpel tunnel syndrome, detached eye retina, weak eye capillaries, dislocated shoulder / shoulder injury, diarrhea or disturbed by headache.

NOW LET'S SEE HOW WE CAN WORK THIS POSE

1. Lie face down on the floor. Take the feet about 30 cm or 1ft apart. Bend the elbows and place the hands beside the rib cage, as if you were preparing yourself to move the chest away from the floor.

2. Open the palms and spread the fingers, positioning the middle fingers pointing forward.

3. Take a breath in and raise the chest and head away from the mat and come to all fours, placing your hands directly under your shoulders.

4. Check if the fingers are still evenly spread and root down into the floor through all four corners of your hands. (Rooting down means to extend downward energetically like a tree sending down roots into the earth.) Continue breathing.

5. Inhale, and without lifting or moving the hands, try to move the shoulders away from the hands, keeping the arms strong, firm and straight, exhale and draw your shoulder blades onto your back.

6. Tuck your toes under. Maintaining the action of step 5, inhale, lift your hips, and lengthen your back through the spine and hips.

7. Press your thigh bones back into your hamstrings. Straighten your legs to come into the full pose. If this is not accessible keep the knees bent. continue lengthening from your heart down through your arms and up to your tailbone.

8. Continue breathing. Hold for a few breaths. Release and lower yourself to all fours and then go into Child's Pose (Balasana).

Source: Alo Moves - Online Yoga & Fitness Videos

Hello Vrksasana (Tree Pose)

In Sanskrit, vrksa means tree, and the practice of this pose requires us to balance on one leg while the other leg is bent and the foot is placed inside the groin of the weight-bearing leg.

Symbolically, the tree is said to be strong and well-grounded, as it grows both upwards and downwards building stability. The grounding action of the weight-bearing foot represents the roots of a tree grounding, and the arms above the head signify the branches growing upwards.

Source: “Yoga anatomy” written by Leslie Kaminoff

Tree Pose is usually the first standing balance pose that is taught to yoga beginners because it's the simplest although it's harder than it looks at first glance and will be different every day. Don't get frustrated if you wobble or even fall over at first it will become easier once you gain more strength and adaptability on the feet and ankles.

Vrksasana strengthens the legs and core while opening the hips and stretching the inner thigh and groin muscles, and most important, helps to build a better balance.

​DRISHTI / GAZE	Foward. Upward.
PHYSICAL BENEFITS	Remedies flat feet. Strengthens the arches, ankles, calves, and thighs. Lengthens the spine. Improves balance. Opens the shoulders, chest, thighs, and hips. Improves circulation.
MENTAL BENEFITS	Focuses and calms the mind. Cultivates poise. Enhances balance.
COUNTERPOSES	Tadasana (mountain pose). Ardha Uttanasana (standing half forward end). Uttanasana (standing forward bend). Garudasana (eagle pose). Balasana (child's pose).
THIS ASANA PREPARES THE BODY FOR:	Transition to Utthita Hasta Padangusthasana (extended hand-to-foot pose) exploring with the eyes closed. Vasisthasana (side plank pose) with a top leg in tree pose positioning.

NOW LET'S SEE HOW WE CAN WORK THIS POSE

1. Stand in Tadasana (Mountain pose).

2. Spread your toes and root down through all four corners of your feet. Feel the feet rooting on the floor.

3. Hug your legs together. Start to shift the weight of your body to the left foot and leg.

4. Focus on a point in front of you.

5. Keeping your left leg strong and steady, inhale, bend your right leg and place the right foot against the inner left thigh. Please note that you should never put the foot over or on the side of your knee or knee joint.

6. Bring the palms together in front of your heart.

7. Inhale, lengthen the sides of your body from the hips up to the shoulders. Roll the shoulder blades onto your back. Extend your arms over your head beside your ears bringing the palms together.

8. Hold for several breaths then lower the arms and leg simultaneously.

9. Do the same with the other side of your body.

Source: Alo Moves - Online Yoga & Fitness Videos