Wellness Wednesday 60: One Legged Down Dog / Eka Pada Adho Mukha Svanasana
Benefits:
Calms and clears the mind.
Helps strengthen arms and shoulders.
Helps with balance.
Foundation and general alignment:
Start in normal Downward Facing Dog, put weight on both hands and one foot, raise other foot up into air and line it up with back and arms.
Weight is evenly distributed through hands and foot.
Arms are straight but not hyperextended.
Ears are between arms, shoulders are back and away from the ears.
Back is in a straight line with tailbone tucked under.
Lifted leg is in a straight line with foot flexed.
Leg that is on ground is also straight with heel on ground.
Common problems:
Shoulders are up by ears or concave into back.
Lifted leg is either too high or too low.
Hyperextending of the arms and base leg.
Modifications:
Can be done lying on back, keep back flat on floor and lift just one leg.
