Note:
If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)
By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)
Hwa Chong Health And Fitness Club
Adho Mukha Shavasana: (Sanskrit) or Downward Facing Dog Pose (English)
Help To Improve Breathing, Remove Fatigue And Rejuvenate Entire Body
One such stretch that I learnt as a trainee-teacher during my early 20s was the Downward Facing Dog Pose. The main reason I started doing this exercise was that, apart from my daily routine of yoga poses, I do this to relieve the tightening of the calve. The muscle becomes loose. One does not have to go for a massage if the calve muscle is loose. This stretch also prevents calve injury as well.
Shin-splints and shin injury can be prevented by doing this exercise. Too long in this pose should be avoided if one is about to go for a long run or about to do a workout. The keyword is to do 20-30sec before a run.
This pose if done daily in sets of 20sec x 3-4, with a minute rest in between, will develop upper body strength for the hands and arms.
One such stretch that I learnt as a trainee-teacher during my early 20s was the Downward Facing Dog Pose. The main reason I started doing this exercise was that, apart from my daily routine of yoga poses, I do this to relieve the tightening of the calve. The muscle becomes loose. One does not have to go for a massage if the calve muscle is loose. This stretch also prevents calve injury as well.
Shin-splints and shin injury can be prevented by doing this exercise. Too long in this pose should be avoided if one is about to go for a long run or about to do a workout. The keyword is to do 20-30sec before a run.
This pose if done daily in sets of 20sec x 3-4, with a minute rest in between, will develop upper body strength for the hands and arms.
What is Dog Pose Yoga And Why Is It Done
Picture 1 - Usually a dog stretches the whole body by doing this pose and starts the day.
The term is Adho Mukha Shavasana or the dog pose, which is also known as the dog tilt, a stretch that dogs do early in the morning before the start of the day.
The Downward Facing Dog Pose has its center on the pelvis. It is an excellent stretch for the back, opens up the rib-cage and develops the upper body strength. In addition to this, it also stretches the entire back of your body at the same stretching the arms, shoulders, hips, hamstrings and heels. This asana will be able to stretch your calves to a great extent at the same time.
Picture 2 - Downward Facing Dog Pose stretches the whole body.
The Downward Facing Dog Benefits Are Given As Follows:
1. It helps to improve breathing
2. It removes fatigue
3. The Pose rejuvenates the entire body
4. It improves the circulation of blood to your brain.
5. It also helps to improve the flexibility of your spine
6. It stretches your hips, lower and middle back and also helps in preventing back problems.
This asana or posture is not suitable for people who have had recent injuries on their hips, back, shoulders or arms. Those who suffer from high blood pressure should consult their doctors first before doing any kind of exercise. There are many people who experience the Adho Mukha Shavasana or the dogs pose as a moment of rest between difficult yoga asanas or poses. But when you are doing this, you must try to remain focused both mentally and physically and continue working out the asana or the pose further to get the maximum benefit from this asana and from yoga in general.
Picture 3 - The habit of doing this pose could start from young.
Note:
By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’ by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).
He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.
