Worldwide Free Shipping

Downward Facing Dog - Adho Mukha Svanasana

Adho Mukha Svanasana, offer the ultimate all-over, rejuvenating stretch.

Downward Facing Dog - Adho Mukha Svanasana

Downward-facing Dog Deservedly one of yoga’s most widely recognized yoga poses

How to Practice Downward-Facing Dog

1. Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.

2. Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor.

Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis.

Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.

3. Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor.

Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.

4. Firm the outer arms and press the bases of the index fingers actively into the floor.

From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone.

Keep the head between the upper arms; don’t let it hang.

5. Adho Mukha Svanasana is one of the poses in the traditional Sun Salutation sequence. It’s also an excellent yoga asana all on its own. Stay in this pose anywhere from 1 to 3 minutes.

Then bend your knees to the floor with an exhalation and rest in Child’s Pose.

Downward Facing Dog - Adho Mukha Svanasana

Benefits of Downward Facing Dog Pose

  • Calms the brain and helps relieve stress and mild depression
  • Energizes the body
  • Stretches the shoulders, hamstrings, calves, arches, and hands 
  • Strengthens the arms and legs
  • Helps relieve the symptoms of menopause Relieves menstrual discomfort when done with head supported
  • Helps prevent osteoporosis
  • Improves digestion
  • Relieves headache, insomnia, back pain, and fatigue
  • Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis

Variations To This Pose

To challenge yourself in this pose, inhale and raise your right leg parallel to the line of your torso, and hold for 30 seconds, keeping the hips level and pressing through the heel.

Release with an exhalation and repeat on the left for the same length of time.

Related Posts

Why People Don't Experience Their Soul More
Why People Don't Experience Their Soul More
Most of the time most people are focused on their current emotional state and are trying to get to another emotional ...
Read More
Garudasana - Eagle Pose
Garudasana - Eagle Pose
You need strength, flexibility, and endurance, and unwavering concentration for Eagle Pose. Garudasana or Eagle Pose...
Read More
Yoga practice increases your body’s flexibility and strength
Yoga practice increases your body’s flexibility and strength
Often when we’re working out, we’re going so fast or so hard that we are completely out of sync with our bodies. Str...
Read More

Leave a comment

Please note, comments must be approved before they are published