Introduction to Yoga Philosophy

What is Yoga?
The word yoga literally means “to yoke” or “union”. More than just a practice of physical exercises,
Yoga is the coming together of the individual self or consciousness, with the infinite universal
consciousness or spirit. Yoga is a method of inquiry in to the nature of the mind, which emphasizes
practice and direct experience.

The “Goal” of Yoga:

The “goal” of yoga is to align to the universal consciousness in order to experience joy, freedom and the
stillness of full consciousness. Alignment, is related to mind and body, and refers to how various parts
of us are integrated and interconnected. The world is what think and believe it to be. It is subjective
in essence - a projection of what we feel it is, based on past experiences and conditionings. What we see
in others is what we have inside, like a mirror that is only projecting what is inside. We have the
potential, using conscious intentions, thoughts and words, to co-create the life we want, to go beyond
our limitations and fears, to surrender and open, to choose the type of person we want to be, to flow
with the divine grace, to see the beauty in and all around us.

Our Spiritual Identity:

The practice of yoga is based on the idea that we are eternal spiritual souls or atman, traveling within
the vessel of this physical/emotional body. The physical body is considered the temple of the soul, an
instrument through which we can access the internal divinity, our true self, and to align, connect and
serve the divine wisdom.
As manifestations of the supreme divine consciousness in the material universe, we have the
opportunity to awaken to our true nature of sat chit ananda – being consciousness bliss, through
the main practices of asana, pranayama, meditation, and chanting. Yoga asana, the
physical postures or exercises that have come to be known as Yoga are really only the most superficial
aspect of this profound science.

Main Practices of Yoga

Asana Meditation Pranayama Chanting

Helps creates Inspires the intellect, Focuses the mind, Penetrates all the
lightness in the and engages the mind regulates the bodies and sheaths,
physical body and movement of prana, koshas, illuminates
correct imbalances life force energy every part of our being,
in the physiological creating transparency
body so the light of the soul,
atman, can shine
brightly though
 Yoga Philosophy:

Patanjali’s Ashtanga Yoga

Ashtanga Yoga (Ashta – 8, Anga – Limb) is the path to enlightenment that
offers guidelines for a peaceful, meaningful and purposeful life..

The first four stages of Patanjali's Ashtanga yoga concentrate on refining our personalities,
gaining mastery over the body, and developing an energetic awareness of ourselves. They are
preparation for the next 4 limbs. The second half of the journey deals with the senses, the
mind, and attaining a higher state of consciousness.

The Yamas and Niyamas can be

approached individually or they can
be seen as a progressive system
towards Realization.

1. Yamas
Ethical standards relating to the
Golden Rule of “Do unto others as
would have them do unto you.
The five yamas are:
Ahimsa: nonviolence
Satya: truthfulness
Asteya: non-stealing
Brahmacharya: non-excess
Aparigraha: non-attachment

2. Niyama
Niyama, the second limb, has to do
with self-discipline and spiritual
observances. Regularly attending
temple or church services, saying
grace before meals, developing your
own personal meditation practices,
or making a habit of taking
contemplative walks alone are all
examples of niyamas in practice.
The five niyamas are:
Saucha: cleanliness/purity
Santosha: contentment
Tapas: heat; spiritual austerities
Svadhyaya: study of the sacred
scriptures and of one's self
Isvara pranidhana: surrender to
God

3. Asana
Asana, the postures practiced in yoga,
comprise the third limb. In the yogic
view, the body is a temple of spirit, the care of which is an important stage of our spiritual
growth. Through the practice of asana, we develop the habit of discipline and the ability to
concentrate, both of which are necessary for meditation.

4. Pranayama: Breath Control

Generally translated as breath control, this fourth stage consists of techniques designed to gain
mastery over the respiratory process while recognizing the connection between the breath, the
mind, and the emotions. As implied by the literal translation of pranayama, "life force
extension," yogis believe that it not only rejuvenates the body but also actually extends life
itself. You can practice pranayama as an isolated technique (i.e., simply sitting and performing
a number of breathing exercises), or integrate it
into your daily hatha yoga routine.

5. Pratyahara: Sensory Transcendence

Pratyahara, the fifth limb, means withdrawal of
senses, or sensory transcendence. It is during this
stage that we make the conscious effort to draw our
awareness away from the external world and
outside stimuli. Keenly aware of, yet cultivating a
detachment from, our senses, we direct our
attention internally. The practice of pratyahara
provides us with an opportunity to step back and
take a look at ourselves. This withdrawal allows us
to objectively observe our cravings: habits that are
perhaps detrimental to our health and which likely
interfere with our inner growth.

6. Dharana: Concentration
As each stage prepares us for the
next, the practice of pratyahara
creates the setting for dharana, or
concentration. Having relieved
ourselves of outside distractions,
we can now deal with the
distractions of the mind itself. No
easy task! In the practice of
concentration, which precedes
meditation, we learn how to slow
down the thinking process by
concentrating on a single mental
object: a specific energetic center
in the body, an image of a deity, or the silent repetition of a sound. We, of course, have
already begun to develop our powers of concentration in the previous three stages of posture,
breath control, and withdrawal of the senses. In asana and pranayama, although we pay
attention to our actions, our attention travels. Our focus constantly shifts as we fine-tune the
many nuances of any particular posture or breathing technique. In pratyahara we become
self-observant; now, in dharana, we focus our attention on a single point. Extended periods of
concentration naturally lead to meditation.

7. Dhyana: Single-Pointed Concentration/ Flow

Meditation or contemplation, the seventh stage of ashtanga, is the uninterrupted flow of
concentration. Although concentration (dharana) and meditation (dhyana) may appear to be one
and the same, a fine line of distinction exists between these two stages. Where dharana
practices one-pointed attention, dhyana is ultimately a state of being keenly aware without focus. At
this stage, the mind has been quieted, and in the stillness it produces few or no
thoughts at all. The strength and stamina it takes to reach this state of stillness is quite
impressive. But don't give up. While this may seem a difficult if not impossible task, remember
that yoga is a process. Even though we may not attain the "picture perfect" pose, or the ideal
state of consciousness, we benefit at every stage of our progress.

8. Samadhi: Total Absorption/Bliss J

Patanjali describes this eighth and final stage of ashtanga, samadhi, as a state of ecstasy. At
this stage, the meditator merges with his or her point of focus and transcends the Self
altogether. The meditator comes to realize a profound connection to the Divine, an interconnectedness
with all living things. With this realization comes the "peace that passeth all
understanding"; the experience of bliss and being at one with the Universe. On the surface,
this may seem to be a rather lofty, "holier than thou" kind of goal. However, if we pause to
examine what we really want to get out of life, would not joy, fulfillment, and freedom
somehow find their way onto our list of hopes, wishes, and desires? What Patanjali has
described as the completion of the yogic path is what, deep down, all human beings aspire to:
peace. We also might give some thought to the fact that this ultimate stage of yoga—
enlightenment—can neither be bought nor possessed. It can only be experienced, the price of
which is the continual devotion of the aspirant.

Progress on the Path

" Instead of measuring success in practicing a yoga posture by how far we go, we can ask how
present we are in each moment. How aware are we of the movement of our breath, the sensations in
our body, and the thoughts that pass through us? Instead of judging the correctness of a yoga posture
by how we look, we can inquire what positioning makes us feel most integrated and honors rather
than injures our unique physical body. If we are ill or emotionally overwhelmed, how skillfully can
we make this challenge grist for the mill? Instead of, "How many hours did I spend meditating
today, " we can ask, "How did I live my practice in every moment of the day?" Something is
tragically missing in our spiritual practice if through our most diligent efforts we manage to become
a perfect yoga posture, rather than a person."
~ Donna Farhi
 The Practice: Asana

Hatha Yoga (Ha = sun , tha= moon) is an umbrella term for the systems of physical postures
that our culture today has come to associate the term Yoga. It is the path of bodily discipline,
whose highest purpose is to purify the body to give one awareness and control over the
internal states, rendering the body/mind fit for meditation.
The physical practice of yoga is called asana – physical postures linked with breath and
movement to build internal heat, called tapas, which cleanses the internal organs and glands,
oxygenating blood and joints and clearing the mind of disconnected thoughts which can lead
to anxiety, stress, anger or depression.
Asana is essential to life force control – it supports the ability to invoke divine energy in
preparation for pranayama and meditation, by alleviating strain, tension, restlessness, laziness
and bodily attachment and bestowing bodily control, mental and physical calmness.
Through our practice of asana, our aim is to align physical, personal, emotional and spiritual
with the natural order, or Supreme Divinity, to come to the remembrance, understanding and
trust that we are guided by grace, that from a superior perspective, all is working in synchrony
with a perfect and universal plan, and that even the so called “bad” or negative experiences
have a positive quality and can be used to teach us something. The practice of asana can be
used to elevate consciousness, help us feel more aligned, happier, more well being and
more balanced than before our practice.
 The Practice: Sun Salutations

Sun Salutations, or Surya Namaskar, is a specific sequence of 12 or so poses linked in a

series to lengthen and strengthen, flex and extend the spine and many of the main muscles of
the body while distributing the prana flow throughout the body’s systems. Sun salutations
mobilize the spine in all directions strengthening hundreds of muscles, stretching and
enhancing flexibility of the entire body, increasing the respiratory capacity of the lungs,
rhythmically stimulating and relaxing the nervous system, eliminating a lot of stress and
leaving us feeling more vibrant and healthy! Sun Salutations can be taken as a complete asana
practice in and of itself and is an excellent starting point for creating your own home practice.
Home Practice Tip: Use the sun salutations as a template from which to be creative and
build your own home practice according to your body’s needs.
The Practice:
Basic Alignment Guidelines
Guidelines for Practice from Patanjali’s yoga Sutras:

Shrtire Sukham Asanam

Asana (posture, seated position, physical practice) is steady (strong; steady, stable,
motionless) and comfortable (ease filled, happy, light, relaxed). Performed with willingness
as well as acceptance. Firm as well as pleasant. Strong as well as relaxed. Maintained with
effort as well as ease.

Focus on the Breath. Relax.

Avoid pushing yourself or damaging the body.

There are many principles of alignment in yoga asana from many traditions. Here are just a
few very basic ideas to keep in mind throughout your practice:

Alignment of the Physical Body:

Spine
Yoga asana focuses on elongating the spine and increasing its range of motion. Because Yoga
is ultimately of practice of working with subtle energies, maintaining alignment and length in
the Spine is of the utmost importance in yoga asana alignment.

Hands /Feet: Our foundation

We begin by setting up and aligning the foundation of the poses.
Spread your hands / feet wide to create the most stable foundation
possible to support our being, plant down through the 4 corners of
your hands and feet, especially the big toes, then draw the energy
in and up through the body though the domes or “nostrils” of the
hands and feet. Mantra: Spread out. Plant Down. Draw in.

Soft Elbows / Knees – There are no straight lines in nature and thus considering we are a
creation of nature, this goes for our bodies as well. We can always maintain softness in these
joints, ensuring that we are not hyper-extending, as this compromises the integrity of
alignment in the pose. Teachers will often remind us to “micro-bend” or to have soft elbows
and knees as this helps us to yield into the earth or whatever surface we are upon. Actively
yielding to the Earth creates a rebound effect, elongating the body upwards into space.

Shoulders / Hips – These are the gateways for the arms and legs to connect with the torso,
and two common areas in which we commonly experience tension in the body. When the
shoulders are hugging the ears, the body is being sent messages of stress! So think about
relaxing and softening the shoulder, rolling your shoulders away from your ears creating as
much space as possible in the neck. Keep the hips level, ensuring that their height is
equalized.

Neutralize Pelvic tilt – Think of the pelvis as a

bowl filled with water. In standing and balancing
positions, we want to keep the bowl level so that we arenot tipping forward and hyper arching our low
back, spilling the water out the front, or tilting
it too far up, as is common in people with tight hips doing seated postures, spilling the
water out the back. Make sure the hips and pelvis are level. If you find your low back
rounding and your pelvis tipping up, then help yourself to a cushion or two or three so that
you can be aligned and comfortable. We also want to make sure we neutralize the front to
back placement of the hips so that it rests just atop the legs.

Neck and head - In most active styles of yoga asana, the general principle is to keep the
head and neck long and in line with the spine, bringing the chin back in if are heads are
jutting forward. I know a body worker who tells his clients: “Take the head away from the
computer!”.

Soft Face & Eyes – Make sure your eyes are soft, your jaw is relaxed and soft, and your face
is nice and released. Having a soft controlled gaze or focus, or Drishti, helps us to develop
concentration, and focused consciousness to see the world as it is. When we are beginning our
practice of yoga, we often lose balance by looking around and paying attention to all of the
stimulation and distraction outside of ourselves. Focusing the attention inwards, by holding a
soft gaze point either to our 3rd eye or our hearts, encourage stability and inward looking.

Tips for Transitioning between Poses in Alignment:

• Connect and synchronize movements with the breath
• Breathe into the back body while transitioning
• Move with steady graceful flowing rhythm
• Maintain steady moment to moment awareness
• Take your time and move from stability and integration first
• Activate stability before active expansion
• Adjust alignment of back leg first, then front leg
Asana & the Breath

Inhale Exhale
When…
When… • Closing, unfolding, or flexing the outer
• Opening, unfolding, expanding
body
outer body
• Bringing the arms to the midline
• Lengthening and opening the spine
• Going into forward folds of lateral bends
• Opening the arms to the sides or
• Releasing down with gravity
overhear
• Twisting
• Coming out of forward folds of
lateral standing poses
• Going up into a pose against gravity
– bringing lightness to a pose
Tips for smart sequencing:

Start by getting in touch with your breath. Ujjayi Pranayama in child’s pose or seated position

1) Warm up the spine and backs of the legs slowly with some nice gentle stretches – cat/cows,
rag doll forward fold, gentle lunges are all good options.

2) Sun Salutations – ESSENTIAL! Both Surya Namaskar A and B. Really follow the breath. Be
precise through the vinyasa positions – don’t skimp on your Chaturangas!

3) Standing and Balancing poses – Personally I like working with the Virabhadrasa or
Warrior poses - Virabhadrasa I, II, III, Exalted Warrior – (you can type in these names to Google
images to cue you memory. Trikonasana (Triangle Pose) and Parsvokonasna (Extended Side Angle
Pose) are also great as are the twisted variations of each of these poses. Give your hip flexors some
attention with runner’s lunge/lizard or a low lunge with the arms arching up overhead for a nice
heart opening sensation.

4) Seated poses – Include forward folds, twists and hip-openers. Always practice equally on the
left and right sides. Include focus on building core-strength with strong, long Chaturangas and
poses like Navasana (boat pose), forearm plank and side plank.

5) Backbends - When you are properly warmed up, practice backbends – maybe just start with a
Bridge pose. Locust, Bow and Camel are all great poses to build strength around the spine and to
really open the chest. It is important to stay really engaged with your bandhas in all your
backbends. Having a strong lift at the navel will help make space in your lower back for deeper and
safer back bending. Always practice a gentle forward fold to neutralize the spine after back bending.

6) End with inversions and other quieting poses, like some passive forward folding or
restoratives.

7) Savasana – Let your mind and body relax and be receptive as you give your body the time to
integrate all of the energetic movement that you facilitated through asana..

8) Sit and Meditate.

 Pranayama – Art of Breathing
“When the Breather wanders, the mind is unsteady,
but when the Breath is still, so is the mind still”.
– Hatha Yoga Pradipika

Pranayama is the extension of life force energy in the body, which supports health and
longevity. Pranayama is the breathing practice of yoga and is the disciplining of our life force
energy (prana), to remove blockages within our physical and energetic system, to clear illness
and pain and ignite the spine to help regulate the nervous systems, so that we may achieve
higher states of consciousness and awareness.

Understanding and controlling prana is the key to health mind/body balance.

Conscious breath control is the key to realizing the benefits of asana as it brings us into a
deeper connection with our inner self.
“Prana” is the subtle energy or life force that links matter and spirit, the astral and the
physical. This vital energy or life force, located in the body’s nadis or energy channels, is in
all life forms and is central to all yoga practices. Prana is a subtle force of energy
carried in food, air, water, sunlight, the atmospheres we spend time in, the
people we surround ourselves with, and it animates all form of matter.
“Ayama” means extension, expansion, to stretch, lengthen, prolong, regulate

Benefits of Pranayama - Pranayama helps reduce stress, quiets the mind, enhances
concentration, memory and focus, and invigorates, heats and purifies the body.

Nadis: According to ancient tantric texts, our

bodies contain over 72,000 nadis or energetic
channels, which in essence are like the bodies
irrigation system, channeling prana to every
cell. The 3 main nadis are Ida, Pingala and
Sushumna Nadi.

Sushumna is the central channel and is

associated with the river Saraswati. The
purpose of hatha (ha – sun, tha- moon) yoga is
to balance the sun moon energies, the right
and left brain, male and female, the rational
and intuitive, which leads to the rise of
kundalini energy and the awakening of
higher consciousness. It is said that along the
spine is the direct highway that the earth
mortal must follow in ascent to liberation.
Ida is the left channel. Ida is white, feminine,
cold, and represents lunar energy. Originating in Muladhara Chakra, Ida ends up in the left
nostril.
Pingala is the right channel. Pingala is red, masculine, hot, and represents the solar energy.
Originating in Muladhara Chakra, Pingala ends up in the right nostril.
Ujayi means “triumphantly uprising” or “victorious”
breath, so called as it refers to the triumphant uprising of prana though the sushumna
nadi. Also known as “Oceanic Breath” or “Darth Vadar Breath” as we create an audible
sound as we close and tone the epiglottis muscles at the back of the throat.

Benefits: Inner peace, calms mind and emotions, clears phlegm, reduces anxiety

Nadi Shodhana - Alternate nostril breathing (minor variations called Sukha

Pranayama & Anulouma Viloma). Clearing the “Ida” and “Pingala” nadis, or the sun and
moon energy channels that spiral around the sushumna channel, intersecting at each
chakra.
Always begin by inhaling from the left nostril, closing the right nostril, close the left nostril, and
hold the breath with the awareness at the 3rd eye, exhale from the right nostril. Inhale from the
right nostril, close the right, hold the breath at the top, release and exhale from the left nostril

Benefits: Calms, balances, increase oxygen in the blood, cleanses major energy channels

Kapala bhati – “Shiny Skull” Breath. This breath increases return of blood from
heart to the rest of the body, purifying the lungs and developing their vital capacity
through a rhythmic diaphragmatic pumping focusing on the exhale.

Benefits: Cleanses energy channels in the head, calms the mind, oxygenates, increases
focus, decreases unwanted thoughts
Recommended practice:  Practice 3 rounds, with pause in-between rounds.

Limitations/Contraindications:  Hernia, hyper tension, heart ailments,

pregnancy and peptic ulcers. People with a protruding belly will have difficulty
lying in prone position.

Benefits of Shalabhasana- The Locust Pose:

 Strengthens the lower back, pelvic organs, legs, hip joints and arms.
 Tones the sciatic nerves.
 Provide relief in backache, mild sciatica and slipped disc.
 Alleviates unfavourable conditions of diseases of the stomach and
bowels.
 Enhances circulation to the spine and the whole upper body.
 Favourably activates the kidneys, liver and all the organs of the lower
part of the body.
 Increases abdominal pressure, regulating intestinal function and
strengthening the abdominal walls.
 Stimulates the appetite.
 Backache during menses can be alleviated.
 BHUJANGASANAM

BENEFITS:
It influences and strengthens the health of your entire body, stimulates &
improves all your organs and invigorates your nervous system.
It alleviates various diseases linked to the digestive system, regulates the
menstrual cycle, improves the vital capacity of your lungs and also helps cope
with insomnia.
Gives you poise, mental as well as physical, increase concentration power,
optimism and self-confidence.

LIMITATIONS:
Hypertension, heart ailments, pregnancy, peptic ulcers, hernia and hyperthyroid.
 
MUSCLES INVOLVED:
Sternomastoid and pectoralis major
Extensors of the vertebral column and neck extensors
Isometric contraction of the muscles of the upper limb

Benefits:
It stretches your lower back, hips & thighs, the intra-abdominal compression provides good
circulation and it stretches your arms, shoulders & neck.
This posture gives relief to flatulence by quickening the movement and expulsion of the
intestinal flatus.
It alleviates mental sluggishness by enabling the release of toxins from the body and brings
about mental clarity.

Limitations:
Abdominal surgery, inflammation, pain, for those with a weak abdomen, or not used to
exercise are requested not to put pressure in the final position, not recommended for women
during menstruation and pregnancy.

Muscles Involved:
Hip, knee, finger flexors
Shoulder muscles, triceps, gluteus maximus and hamstrings
Benefits of Triangle pose

Strengthens the legs and back. 

Stretches inner thighs, hamstrings, calves, spine, shoulders, chest and opens hips. 
Energizes, balances and improves focus.
Stimulates abdominal organs. 
Benefits
Strengthens and tones the arms, legs, and lower back.
Improves balance in the body and helps increase stamina.
Beneficial for those with sedentary or desk bound jobs.
Releases tension from tight shoulders.
Brings auspiciousness, courage, grace, and peace.
Virabhadrasana especially benefits pregnant women in their second and third trimester,
provided they have been attending a frequent yoga class or practicing yoga regularly.
However, if pregnant, consult your doctor before doing this yoga posture

Precautions
High blood pressure
Diarrhea
Knee pain
Arthritis
Ankle injury
Practice Warrior Pose (Virabhadrasana) only after consulting your doctor if you have
experienced any spinal disorders recently or just recovered from a chronic illness.
Benifits
 In this asana, back bending will strengthen your back and abdominal muscles and
enhance your spine, helping relieve pain. Moreover, it will help increase the
flexibility of the back.
 The bow pose stimulates the reproductive organs and helps in improving menstrual
disorders.
 It opens up the chest, neck, and shoulder muscles and tones them.
 Dhanurasana stretches the foot and hand muscles, and tones the leg and arm muscles
and strengthens them.
 This yoga posture can alleviate stress, anxiety, and fatigue. It can also help
in reducing the symptoms of depression by controlling the level of the cortisol
hormone.
 It relieves menstrual discomfort and constipation.
 Practicing Dhanurasana daily can help people with kidney disorders.

The following people should strictly avoid performing Dhanurasana:

 Pregnant women
  People suffering from high blood pressure or low blood pressure
 People with hernia or recent abdominal surgeries
 Those suffering from severe lower back pain
 Those who have migraine and headaches

Benefits
Upward Dog is a beneficial pose for a healthy back and good posture. It builds
upper body strength, opens the shoulders and chest, and gives inner organs more
room counteracting the modern-day tendency to slouch or bend forward. The
pose can also relieve sciatica pain. 
Contraindications and Risks
Skip the pose if you have a recent wrist, arm, shoulder, or back injury, carpal
tunnel syndrome, disc problems, as well as if you are in mid or later-term
pregnancy.
 Vakrasana or the Half Spinal Twist Pose

Benefits of Vakrasana or the Half Spinal Twist Pose

 It improves the function of the pancreas, which is beneficial for people with diabetes.
 It regulates the secretion of digestive juices, improving digestion and combating
constipation.
 It massages the abdominal organs and helps reduce belly fat.
 It makes the spine flexible.
 It strengthens the back and helps with chronic back and shoulder pain.
 It also helps support healthy adrenal glands.

Precautions: You should avoid practicing this asana if you have slipped disc, or severe
spine, ulcers, shoulder or hip injury, or undergone any recent surgery of the abdomen or the
hips or the thorax. Also, pregnant women should not do Vakrasana.
Benefits of Merudandasana

1. Great stretch for the hips and hamstrings- The asana stretches the legs, adductors and the
glutes. This helps in opening the hips and lengthens the thigh muscles.
2. Strengthens the lower back – While balancing the lower back is engaged and hips are stabilised.
Consistent practice strengthens the lower back. And, always remember, to have a strong core, a
strong lower back is essential!
3. Realigns the spine- The torso and spine are stretched. This also gives optimal place for the
organs to function effectively. 
4. Tones the abdomen – works especially on the liver, and strengthens the abdominal muscles. It
helps to stimulate intestinal peristalsis, alleviating constipation.
5. Improves balance, focus and flexibility

Contra-indications
Avoid in case of hip surgery, injuries. For severe knee pain or knee injury, keep the knees
bent.
 Adho Mukha Svanasana

Benefits of practicing Adho Mukha Svanasana

 Tones your core

The pose works several muscles of your body and engages your core. Adho
Mukha Svanasana tones your lower abdominal region. You can do this asana to
strengthen your core and shed fat from your abdomen. 
 Strengthens your bones
Adho Mukha Svanasana is a weight-bearing exercise and will strengthen your
bones. Practicing this pose will make your upper body strong and this will in
turn help manage or prevent osteoporosis. The downward facing dog position
gently works your shoulders. 
 Works the back of your legs
Not just your spine, but your calves and hamstrings will feel the stretch. You
need to work the muscles at the back of your legs as you spend your day
walking or standing. Adho Mukha Svanasana will open the back of your legs
and stretch it.
 Improves blood flow to the brain
You are in an inverted V position, which means your heart is above your head.
This will improve blood flow to your head. This will enhance your focus and
energy. Daily practice of this yoga asana will give your relief from tension in
the neck and will charge you up.
 Strengthens your arms
Adho Mukha Svanasana is a great asana for improving the strength of your
upper body, especially your arms. Make sure to press your palms against your
mat and engage the muscles of your arms. DO this regularly and you will see
your arms becoming stronger and toned.
 Improves your body posture
Sedentary life can be a bad news for your posture but you can improve the
slumpy posture by practicing Adho Mukha Svanasana. The asana will open
your shoulders and will lengthen your spine. It will also ease the back and neck
pain.
 Stretches your back
The downward facing dog pose will stretch your back and help ease back pain.
The stretching of the spine will improve oxygen supply to different parts of the
body. Practicing the pose every day will help you to stay strong and happy.
ARHDHA CHANDRASANA