KNEE TO NOSE DOG POSE INSTRUCTIONS
1. Start in one legged downward dog pose, with your hands and left foot pressed firmly against the mat and your right leg extended up and back.
2. Shift your shoulders over the wrists and bring your right knee toward the nose.
3. Return to one legged downward dog pose and repeat with the opposite leg.
MINDFULNESS PRACTICE
Place your hands and feet on the mat and lift your hips up and back. Inhale as you reach your right leg to the back and then exhale as you move your shoulders over the wrists and bring your right knee toward the nose. Maintain your left leg and your arms straight and breathe in as you push your shoulders back to return to one legged downward dog pose. Breathe out as you place your right foot on the floor and return to downward dog pose.
JAANU NAASIKAA ADHO MUKHA SVANASANA BENEFITS
The dog split knee to nose flow improves core balance, strength and definition, revs up the metabolism and boosts your endurance and stamina. This core flow also strengthens your upper and lower body, improves circulation and helps with weight loss.
CONTRAINDICATIONS
Pregnancy, gastrointestinal problems, carpal tunnel syndrome, high blood pressure and headache.
DOG SPLIT KNEE TO NOSE FLOW
PREPARATORY, COMPLEMENTARY AND FOLLOW-UP POSES
Start in downward dog pose, move into one legged downward dog pose and then go into knee to nose dog pose. Follow-up with one legged downward dog pose and then return to downward dog pose.
RELATED YOGA POSES
Try these other yoga poses to relax and relieve stress and tension:
Frog pose
Wheel pose
Upward plank pose
One legged downward dog pose
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