07
Mar
Adho Mukha Svanasana (Downward-Facing Dog)
Adho Mukha Svanasana (Downward-Facing Dog) is one of the most basic Yoga poses that is done time and again in Yoga classes, especially as part of Surya Namaskar (Sun Salutation). It is both a transitional and resting pose, considered an excellent strengthener in its own right and could very well be the first Yoga pose you may start your Yoga practices with. Many Yoga instructors recommend it to their students, especially on those days they feel they don’t have time enough for a complete Yoga session. It is a strengthening, limbering and rejuvenating pose, best done at least 5 minutes a day.
How to do the Downward Facing Dog Pose
- Go down on all fours, on your Yoga mat. Place your hands a little in of your shoulders and your knees right below your hips. Spread out your palms; your index fingers should be slightly turned out or parallel to each other. Now, turn your toes under.
- With an exhalation, raise your knees up from your mat. Initially, you may keep them slightly bent, your heels raised up from the floor. Press your tailbone slightly toward your pubis and stretched away from your pelvis. Now, shove your sit bones up towards the ceiling, and then draw your inner legs up into your groins, from your inner ankles.
- Exhale and push back the top of your thighs, then push your heels down into your mat. Without locking your knees, straighten them out, firm your outer thighs and roll your upper thighs slightly inward. Contract the front of your pelvis.
- Squeeze your outer arms and press the bases of your palms firmly into the floor. Next, raise your inner arms from your wrists to the apex of your shoulders. Widen your shoulder blades and then draw them up toward your tailbone. At all times, your head should be between your upper arms without hanging.
- Hold the pose for anywhere between 1 – 3 minutes.
- To exit the pose, with an exhalation, bend your knees and, gently, drop them to the mat, and rest in (Balasana) Child’s Pose for a while.
Benefits of Downward Facing Dog Pose
- Improves digestion and reinvigorates the whole body
- Stretches the shoulders, legs and arms, particularly the hamstrings, calves and arches
- Relieves insomnia, headache, back pain, fatigue, symptoms of menopause and menstrual discomfort (if done with head supported)
- Good prevention measure for osteoporosis
- Highly therapeutic for sinusitis, asthma, high blood pressure, flat feet and sciatica
Downward Facing Dog Yoga Pose Contraindications
- Diarrhea
- Carpal tunnel syndrome
- Pregnancy (avoid in 3rd trimester)
- Those suffering from High BP or headaches should support their head on a Yoga block or bolster, keeping the ears in level between their arms.
