Adhomukha Swastikasana is a gentle supported asana that incorporates yoga props to offer mental and physical relief.
Begin by placing a low bench, chair, stack of cushions or yoga blocks in front of you, about the height of the breast bone. To enter the asana, start in a seated, cross legged position.
Ensure the body is properly supported and seated on the sit bones, with a cushion, blanket or folded yoga mat underneath the bottom. While seated, lean over the selected prop in front of the body, keeping the sit bones and hips on the floor, and the head and neck relaxed.
Allow the hands to rest at the sides of the body or fold the arms in front of the body on the supportive prop. While breathing deeply, hold the asana for two minutes.
Adho mukha swastikasana is also known as downward-facing cross-legged pose in English.