Yoga Poses

Yoga Pose Of The Day: Downward-Facing Dog

English Name: Downward-Facing Dog

Sanskrit Name: Adho Mukha Svanasana

Yoga Level: 1

Benefits: Downward-Facing dog has many benefits, it’s a great pose to energize the body, calm the brain and relieve stress and mild depression. It can improve digestion, help prevent osteoporosis, stretch the shoulders, calves, hamstrings, arches and hands. It can also help relieve symptoms of menopause, it can also relieve menstrual discomfort when the head is supported. Downward-Facing dog can also relieve headaches, insomnia, back pain, fatigue, it is therapeutic for asthmatics and can help people with high blood pressure, flat feet, sciatica and sinusitis.

How to do it: Sit on your mat on your hands and knees. Make sure your knees are directly below your hips and your hands are slightly in front of your shoulders. Spread your palms wide, index fingers parallel or slightly turned out, and turn your toes under.

Exhale and lift your knees away from the floor. At first keep the knees slightly bent, if this is enough for you then stop there. Downward-Facing Dog is a beginner’s pose but can be difficult for those with stiff legs. If you are ready to improve on the pose then lift the heels away from your mat. Lengthen your tail bone away from the back of your pelvis. Lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.

Once you have achieved this, exhale. Push the top of the thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them, keep a slight bend or you will overstretch the muscles in the legs. Keep the head between the upper arms; don’t let it hang.

Adho Mukha Svanasana/Downward-Facing Dog is one of the poses in the traditional Sun Salutation sequence. It’s also an excellent yoga asana all on its own. Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Child’s Pose (see previous yoga of the day pose).

Yoga Vocabulary: Sun Salutation Sequence – A dynamic asana sequence, also known as Surya Namaskar means to bow to or to adore. Each sun salutation begins and ends with joined hands (Mudra) touched to the heart. The placement means that only the heart can know the truth. 

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Reviews

‘Wild’ Film Review

A inspirational montage of hallucinations, beauty and heart. Wild captures the struggle of addiction, grief and loneliness and still manages to uplift, reminding you that no matter what happens, you have to keep moving forward, one foot at a time.

Based on Cheryl Strayed’s best selling memoir Wild: A Journey From Lost To Found, Wild is a great comeback for talented actress Reese Witherspoon. Far away from the blonde bombshell of Legally Blonde, Witherspoon shows her vulnerable side and shows the world that she is anything but a one trick pony.

The film deals with sex, drugs, addiction, grief and learning from past mistakes but the dark themes are juxtaposed with inspiring moments of faith, freedom and enlightenment. Cheryl Strayed is a flawed character but that only makes her more relatable.

When the film begins, we learn about Cheryl and how her mother’s premature death has sent her into a downward spiral of self-destruction. Cheryl is determined to find herself again so she decides to hike the Pacific Crest Trail, alone with her thoughts, she works through everything she was previously trying to forget.

The film incorporates Cheryl’s backstory by using hallucinatory memories, poetry and songs. The narrative is honest, the acting is superb and the message is crystal clear. Wild is a terrific film that brings to life the real story of one woman’s journey that helped her find herself again.

Rating – 5/5