{"id":1418,"date":"2023-01-08T23:32:42","date_gmt":"2023-01-08T22:32:42","guid":{"rendered":"https:\/\/nunam.ch\/?p=1418"},"modified":"2023-02-06T19:09:59","modified_gmt":"2023-02-06T18:09:59","slug":"yoga-asanas-adho-mukha-svanasana-downward-facing-dog","status":"publish","type":"post","link":"https:\/\/nunam.ch\/fr\/2023\/01\/08\/yoga-asanas-adho-mukha-svanasana-downward-facing-dog\/","title":{"rendered":"Yoga Asanas : Adho Mukha Svanasana (Chien t\u00eate en bas)"},"content":{"rendered":"<figure class=\"wp-block-embed is-type-video is-provider-vimeo wp-block-embed-vimeo wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" src=\"https:\/\/player.vimeo.com\/video\/787399901?h=c50d30951f&amp;dnt=1&amp;app_id=122963\" width=\"525\" height=\"295\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_06_04.Still002-1024x576.jpg\" alt=\"\" class=\"wp-image-1420 size-full\" srcset=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_06_04.Still002-1024x576.jpg 1024w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_06_04.Still002-300x169.jpg 300w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_06_04.Still002-768x432.jpg 768w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_06_04.Still002-1536x864.jpg 1536w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_06_04.Still002-250x141.jpg 250w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_06_04.Still002-350x197.jpg 350w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_06_04.Still002.jpg 1920w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p>Appuyez fermement le bout de vos doigts et la partie sup\u00e9rieure de votre paume sur le sol. Cela vous permet d'\u00e9viter de vous effondrer sur vos poignets. <\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_07_17.Still003-1024x576.jpg\" alt=\"\" class=\"wp-image-1421 size-full\" srcset=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_07_17.Still003-1024x576.jpg 1024w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_07_17.Still003-300x169.jpg 300w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_07_17.Still003-768x432.jpg 768w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_07_17.Still003-1536x864.jpg 1536w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_07_17.Still003-250x141.jpg 250w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_07_17.Still003-350x197.jpg 350w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_07_17.Still003.jpg 1920w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p>Faites pivoter vos bras de fa\u00e7on \u00e0 ce que vos coudes int\u00e9rieurs soient tourn\u00e9s vers l'avant.<\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_08_20.Still004-1024x576.jpg\" alt=\"\" class=\"wp-image-1422 size-full\" srcset=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_08_20.Still004-1024x576.jpg 1024w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_08_20.Still004-300x169.jpg 300w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_08_20.Still004-768x432.jpg 768w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_08_20.Still004-1536x864.jpg 1536w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_08_20.Still004-250x141.jpg 250w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_08_20.Still004-350x197.jpg 350w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_08_20.Still004.jpg 1920w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p>Poussez vos hanches vers l'arri\u00e8re de fa\u00e7on \u00e0 ce que vos genoux d\u00e9collent du tapis et que vos fesses touchent vos talons. Imaginez que vous serrez une noisette entre le haut de vos jambes et le bas de votre ventre, juste \u00e0 l'endroit o\u00f9 se trouve la partie avant de vos hanches. <\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_10_08.Still005-1024x576.jpg\" alt=\"\" class=\"wp-image-1423 size-full\" srcset=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_10_08.Still005-1024x576.jpg 1024w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_10_08.Still005-300x169.jpg 300w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_10_08.Still005-768x432.jpg 768w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_10_08.Still005-1536x864.jpg 1536w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_10_08.Still005-250x141.jpg 250w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_10_08.Still005-350x197.jpg 350w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_10_08.Still005.jpg 1920w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p>Amenez votre t\u00eate entre vos bras (regardez vers vos genoux). Allongez vos \u00e9paules. Imaginez que vous voulez \u00e9loigner vos bras et le haut du dos l'un de l'autre. Les \u00e9paules doivent toucher vos oreilles. Faites ensuite pivoter vos \u00e9paules pour cr\u00e9er un espace entre vos oreilles et vos \u00e9paules. Imaginez que vos aisselles regardent vers votre nez. Sentez les omoplates s'\u00e9loigner l'une de l'autre. <\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_11_03.Still006-1024x576.jpg\" alt=\"\" class=\"wp-image-1424 size-full\" srcset=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_11_03.Still006-1024x576.jpg 1024w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_11_03.Still006-300x169.jpg 300w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_11_03.Still006-768x432.jpg 768w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_11_03.Still006-1536x864.jpg 1536w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_11_03.Still006-250x141.jpg 250w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_11_03.Still006-350x197.jpg 350w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_11_03.Still006.jpg 1920w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p>Vous avez peut-\u00eatre d\u00e9j\u00e0 oubli\u00e9 la rotation du coude (et de l'\u00e9paule) ! Pensez-y \u00e0 nouveau !<\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_13_13.Still007-1024x576.jpg\" alt=\"\" class=\"wp-image-1425 size-full\" srcset=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_13_13.Still007-1024x576.jpg 1024w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_13_13.Still007-300x169.jpg 300w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_13_13.Still007-768x432.jpg 768w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_13_13.Still007-1536x864.jpg 1536w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_13_13.Still007-250x141.jpg 250w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_13_13.Still007-350x197.jpg 350w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_13_13.Still007.jpg 1920w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p>Soulevez vos hanches tout en continuant \u00e0 les pousser vers l'arri\u00e8re. Ici, nous essayons de trouver de la longueur dans le haut du corps. Imaginez vos coudes s'\u00e9loigner de vos poignets, vos \u00e9paules s'\u00e9loigner de vos coudes, chaque vert\u00e8bre s'\u00e9loigner de la pr\u00e9c\u00e9dente, jusqu'\u00e0 ce que votre coccyx soit le plus \u00e9loign\u00e9 possible de votre main. Une belle diagonale. Continuez \u00e0 serrer cette noisette, ne la laissez pas tomber ! Ces jambes n'ont pas besoin d'\u00eatre droites et ces talons n'ont pas besoin de toucher le sol. <\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_24_15.Still010-1024x576.jpg\" alt=\"\" class=\"wp-image-1428 size-full\" srcset=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_24_15.Still010-1024x576.jpg 1024w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_24_15.Still010-300x169.jpg 300w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_24_15.Still010-768x432.jpg 768w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_24_15.Still010-1536x864.jpg 1536w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_24_15.Still010-250x141.jpg 250w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_24_15.Still010-350x197.jpg 350w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_24_15.Still010.jpg 1920w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p>Redressez une jambe. Pliez-la \u00e0 nouveau. Faites de m\u00eame avec l'autre jambe. R\u00e9p\u00e9tez autant de fois que n\u00e9cessaire pour allonger l'arri\u00e8re de vos jambes. Chaque fois que vous tendez une jambe, imaginez que votre talon essaie non seulement de toucher le tapis, mais aussi de toucher le sol derri\u00e8re votre tapis, le plus loin possible. <\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_30_06.Still011-1024x576.jpg\" alt=\"\" class=\"wp-image-1429 size-full\" srcset=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_30_06.Still011-1024x576.jpg 1024w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_30_06.Still011-300x169.jpg 300w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_30_06.Still011-768x432.jpg 768w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_30_06.Still011-1536x864.jpg 1536w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_30_06.Still011-250x141.jpg 250w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_30_06.Still011-350x197.jpg 350w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_30_06.Still011.jpg 1920w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p class=\"translation-block\">Une autre fa\u00e7on d'allonger l'arri\u00e8re de vos jambes est de soulever vos talons et d'arriver \u00e0 la pointe de vos orteils, puis de redescendre. Encore une fois, imaginez que vos talons veulent descendre et sortir de votre tapis. Essayez de ne pas bouger le haut de votre corps. Les \u00e9paules restent au m\u00eame endroit (pas au-dessus des poignets !).<\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_21_18.Still009-1024x576.jpg\" alt=\"\" class=\"wp-image-1427 size-full\" srcset=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_21_18.Still009-1024x576.jpg 1024w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_21_18.Still009-300x169.jpg 300w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_21_18.Still009-768x432.jpg 768w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_21_18.Still009-1536x864.jpg 1536w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_21_18.Still009-250x141.jpg 250w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_21_18.Still009-350x197.jpg 350w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_21_18.Still009.jpg 1920w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p>Maintenant que les muscles du dos se sont un peu plus allong\u00e9s, retrouvez votre chien. Imaginez que vos genoux se regardent l\u00e9g\u00e8rement l'un l'autre. Ne bougez pas vos pieds. Cela devrait faire pivoter vos hanches pour serrer la noisette encore plus fort et faire para\u00eetre votre coccyx plus haut. <\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_19_18.Still008-1024x576.jpg\" alt=\"\" class=\"wp-image-1426 size-full\" srcset=\"https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_19_18.Still008-1024x576.jpg 1024w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_19_18.Still008-300x169.jpg 300w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_19_18.Still008-768x432.jpg 768w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_19_18.Still008-1536x864.jpg 1536w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_19_18.Still008-250x141.jpg 250w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_19_18.Still008-350x197.jpg 350w, https:\/\/nunam.ch\/wp-content\/uploads\/2023\/01\/Sequence-01.00_00_19_18.Still008.jpg 1920w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p>Pensez \u00e0 tout \u00e0 nouveau. Trouver la longueur, les coudes et les \u00e9paules, la t\u00eate, les hanches, les genoux et les talons . <br><\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<iframe loading=\"lazy\" src=\"https:\/\/nunam.zahls.ch\/en\/pay?cid=cdd1d4e0&#038;hide_description=1&#038;appview=1\" allow=\"payment *\" width=\"100%\" height=\"800\" style=\"border:0;\" id=\"zahls-embed\"><\/iframe>","protected":false},"excerpt":{"rendered":"<p>Press the tip of your fingers and your upper palm firmly into the ground. This helps you avoid collapsing on your wrists. Rotate your arms so that your inner elbows look forward. Push your hips back so that your knees lift off the mat and your bum touch your heels. Imagine you&#8217;re squeezing a hazelnut &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/nunam.ch\/fr\/2023\/01\/08\/yoga-asanas-adho-mukha-svanasana-downward-facing-dog\/\" class=\"more-link\">Continuer la lecture<span class=\"screen-reader-text\"> de &laquo;&nbsp;Yoga Asanas : Adho Mukha Svanasana (Downward-Facing Dog)&nbsp;&raquo;<\/span><\/a><\/p>","protected":false},"author":20,"featured_media":1426,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,57],"tags":[63,56],"post_folder":[69],"class_list":["post-1418","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","category-yoga-asanas","tag-newsletter","tag-newsletter-23-01"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Yoga Asanas : Adho Mukha Svanasana (Downward-Facing Dog) - Nunam<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nunam.ch\/fr\/2023\/01\/08\/yoga-asanas-adho-mukha-svanasana-downward-facing-dog\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yoga Asanas : Adho Mukha Svanasana (Downward-Facing Dog) - Nunam\" \/>\n<meta property=\"og:description\" content=\"Press the tip of your fingers and your upper palm firmly into the ground. This helps you avoid collapsing on your wrists. Rotate your arms so that your inner elbows look forward. Push your hips back so that your knees lift off the mat and your bum touch your heels. 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