Downward Facing Dog (Adho Mukha Svanasana )
Adho Mukha Svanasana or Downward Facing Dog is classified as an inversion as well as an arm balance and a basic standing pose that elongates the spine and works the entire body. Great for beginners!
Adho Mukha Svanasana is part of the Family of Foundational Yoga Poses, a collection of poses that act as the essential building blocks of a strong physical practice. Foundational poses are used to build upon and are effective prep and counter poses to many other asanas. They help us become more aware of habitual patterns of asymmetry in our bodies. They teach symmetry and are strengthening and stabilizing.
STEP BY STEP HOW TO: DOWNWARD FACING DOG
Start in plank pose with your shoulders over your wrists. Hands should be shoulder-width apart and grounded through four corners of your palms.
Press down and out into your hands and lift your hips up and back
Pressing through fingertips, paying special attention to rooting the space between thumb and first finger. (use a blanket for wrist pain)
Lift and engage forearms.
Broaden through collarbones.
Externally rotate inner-upper arms to widen shoulder blades.
Remove all tension from neck
Reach the heels toward the floor. Careful not to hyperextending the knees (If your hamstrings feel tight, you can put a slight bend in the knees)
Hold for at least 3 breaths.
To exit pose, simply lower back to plank and onto the floor.
Go deeper! Try placing a block between your inner-upper thighs. Squeeze the block, press into your hands, lift lower arms to the sky, engage thighs and curl tailbone into your naval. Hold for 3 - 5 breaths.
Benefits ☺
Lengthens spine, hamstrings and calf muscles.
Strengthens upper body, forearms and wrists.
Slows heart rate as a result of being a slight inversion, making it a calming pose for the mind and nervous system.
Alleviates low back pain.
Energetics ☽☉☾
Grounding
Balancing
Stimulating
Neutralizing
꩜ Balances Root & Heart Chakras
Caution ☝
Those suffering from shoulder injuries and carpal syndrome should practice with care. As well as pregnant women in the third trimester. (all inversions are contraindicated in late pregnancy)
