Svana means “dog” adho means “down” and mukha means “face”. Visualize a dog stretching as if to say, “Let’s play!”. If Yoga students voted for the most popular pose, Downward facing dog pose (“Adho Mukha Svanasana”) might very well win. It is often the first pose taught in classes and the one that students inevitably remember to practice on their own. That’s great, because Downward facing dog pose (“Adho Mukha Svanasana”) is practically a mini yoga session all its own.
Sequence:
- Starting position: Parallel hands and knees. Tuck your toes under.
- Breathe in.
- As you breathe out, push your tailbone up toward the ceiling and raise your knees off the floor until your legs are straight. Try to keep your heels on the floor, although they will probably lift a little. Stretch your arms, pushing your hands into the floor, and press your chest toward you thighs. Let your head hang down between your arms. The idea is to form a triangle with your tailbone at the peak.
- Stay there for several braths.
- On an out-breath, lower back to the starting position.
In Detail:
I strongly recommend to use Yoga mat for Yoga practice. Spread your Yoga mat on the firm and level surface, and stand on it in Mountain Pose. Kneel down with your knees hip-width apart and your hands under your shoulders. Your fingers, especially the middle ones, should point straight ahead. Inhale and with an exhalation, draw your belly toward your spine, so that your abdomen is concave. With you next exhalation, lead from your belly and slowly lift your pelvis to form an inverted “V” with your body. Keep your arms and legs straight. Inhale, and as you exhale, press your hells toward the floor and stretch backward. Although your hells may not reach the floor, continue to press them down. Make sure that your feet point straight ahead, so that your heels are not turning inward. Keep your breath moving slowly. Slightly roll your arms inward, as you press your thumbs and index fingers into the floor. Move your shoulder blades toward your hands and your spine toward your pelvis. Imagine that your pelvis is lifting up and off your spine in a diagonal line toward the ceiling behind you. Keep your breathing steady. Slowly come down after five to ten breaths, and then repeat the pose. When you have finished, come down and rest.
How it’s good for you:
Downward facing dog pose (“Adho Mukha Svanasana”) is virtually a one-pose-cures-all asana. It stretches all the muscles in the backs of the calves and thighs, the shoulders, the belly, and the back. It stretches the backs of the legs. Strengthen the arms and wrists. Open up the shoulders and the chest. Downward facing dog pose (“Adho Mukha Svanasana”) can also be used as warm-up for jogging or other athletics pursuits.
Cautions:
Downward facing dog pose (“Adho Mukha Svanasana”) is not recommend if you have glaucoma or retinal problems or if you suffer from hiatal hernia. Stop practicing the full pose in the third trimester of pregnancy. I recommend to do half-dog pose at the wall. You can also practice half-dog pose if you have wrist problem.
