Downward Facing Dog Pose (Adho Mukha Svanasana) – Learn This Asana In 3 Easy Steps | Yoga With Nutan



DOWNWARD FACING DOG POSE


Sanskrit Name – Adho Mukha Svanasana

Sanskrit Name Meaning – Adho - Down, Mukha – Face, Svana – Dog, Asana - Pose

Type of Asana – Inverted Yoga Pose

Target Areas – Lower Body


WHAT IS DOWNWARD FACING DOG POSE (ADHO MUKHA SVANASANA)?


Downward Facing Dog Pose (Adho Mukha Svanasana) is a foundational yoga pose that stretches your entire body. It strengthens your core and improves circulation. It also calms your mind and helps you feel more centred.


DO NOT PRACTICE DOWNWARD FACING DOG POSE (ADHO MUKHA SVANASANA) IF:

  1. You’ve recently had surgery


BENEFITS OF DOWNWARD FACING DOG POSE (ADHO MUKHA SVANASANA)

  1. Relieves feelings of stress and anxiety

  2. Calms the mind and helps you feel centred

  3. Tones your arms and legs

  4. Lengthens hamstrings, calves and hips


HOW TO PRACTICE DOWNWARD FACING DOG POSE (ADHO MUKHA SVANASANA) IN 3 EASY STEPS

  1. Start on your hands on knees with your knees directly under your hips and your hands placed in front of your shoulders. Spread your palms out evenly, curl your toes under, exhale, lift your knees first and then lift your heels off the floor.

  2. Lift your sitting bones towards the ceiling, as you exhale slowly let your heels touch the ground and straighten your legs. Your shoulder blades should feel firm against your back. Keep your head between your upper arms.

  3. Stay in the pose for as long as you feel comfortable and then lower yourself in Child’s Pose (Balasana)


DOWNWARD FACING DOG POSE (ADHO MUKHA SVANASANA) VARIATION – BEND YOUR KNEES

Bend your knees slightly if your hamstrings feel tight or if you’re experiencing lower back pain.


PREPARATORY POSES


Mountain Pose - Tadasana


Standing Forward Bend - Uttanasana


Cat / Cow Pose - Marjariasana / Bitilasana


Puppy Pose – Uttana Shishosana


Plank Pose - Phalakasana


FOLLOW UP POSES


Child’s Pose - Balasana


Downward Facing Dog Pose (Adho Mukha Svanasana) – Learn This Asana In 3 Easy Steps | Yoga With Nutan

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