Downward Facing Dog Pose (Adho Mukha Svanasana ) - [ahdoe-moo-kah-shvah-nahs-anna]
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Downward Facing Dog Pose (Adho Mukha Svanasana ) - [ahdoe-moo-kah-shvah-nahs-anna] Pose | Standing
This pose resembles the shape of a dog when stretching after lying down and is one of the most essential yoga postures. An all-over invigorating posture, this pose stretches and rejuvenates the entire body.
- Begin on your hands and knees with the hands shoulder-width apart and the knees hip-width apart. Inhale, curl the toes under, exhale lift the hips up and back while straightening the legs. The sit bones pointing toward the sky.
- Inhale and lengthen the spine back through the tailbone. Stretch away from the hands and wrists by bringing the abdomen closer to your thighs. The head should be comfortable and the ears inline with the arms unless your forehead can easily rest on the floor.
- Stretch the heels toward the floor, although they do not have to touch the floor. Breathe from the heels, up the legs and through the spine. Stay focused and keep the breath moving through the entire body.
- Hold for only as long as it is comfortable. When ready to release, rest in Child's Pose by bringing both knees to the floor, resting the hips on the heels, with the forehead on the floor. Draw the arms around the legs and totally release all muscular activity.
Benefits:
- Strengthens the ankles and firms legs
- Releases shoulders and helps to relieve arthritis in the shoulder joints
- Strengthens entire back and alleviates lower back pain
- Gently stimulates nervous system
- Eases stiff neck
- Rejuvenates brain cells and relieve fatigue
Modifications/Cautionary Notes:
- To emerge another way, walk the feet towards the hands, coming into a basic forward bend with the feet hips width apart. Inhale and come to standing in Mountain Pose.
- Try bending on leg at a time (walking in place) to soften the posture if the legs are stiff
- Coming onto the tippy-toes can also help in relieving stiff legs in addition to assisting in lengthening the spine
- Runners may develop speed, length and lightness in the legs.
- Excellent preparation pose for inversions
