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:
You’ve recently had surgery
BENEFITS OF DOWNWARD FACING DOG POSE (ADHO MUKHA SVANASANA)
Relieves feelings of stress and anxiety
Calms the mind and helps you feel centred
Tones your arms and legs
Lengthens hamstrings, calves and hips
HOW TO PRACTICE DOWNWARD FACING DOG POSE (ADHO MUKHA SVANASANA) IN 3 EASY STEPS
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.
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.
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
Puppy Pose – Uttana Shishosana
Plank Pose - Phalakasana
FOLLOW UP POSES
