Wall Dog – If the spine is rounded in the full pose, do the pose with the hands on the wall and the feet on the ground, with the hips directly over the ankle. Same pose, but in a different relationship to gravity.
AMS is a counterbalancing pose. It can be its own practice (a dog a day, keeps the aches away) or can be the beginning, end or middle of a longer practice.
High Blood Pressure
Glaucoma, eye problems or recent eye surgery
Adho Mukha Shvanasana is one of the most multi-tasking asanas. It’s a forward bend, an inversion, a hip opener, and a shoulder opener. It strengthens the arms and legs and creates length in the side body.
Keep the knees pointing straight ahead with your feet parallel to each other and the ankles balanced. Lower your heels as much as possible without losing the strength in the legs or lift in the sitting bones. Root the thighbones back in space away from your hands. Relax your neck. Lift your belly and expand your diaphragm.
Press down through the base of the index finger and thumb and internally rotate your arms so the inner elbows face each other. Maintain this internal rotation and spread your shoulder blades (not your shoulders) by activating serratus anterior. Keep the arms straight without hyperextending the elbows.
Stay in the pose for six to nine breaths, breathing smoothly and softly with a relaxed diaphragm and soft eyes.
If moving on to more active work, step or jump the feet forward to Uttanasana (forward fold) and stand up. If moving towards resting poses or Shavasana, come down into Balasana (child’s pose).