Downward Facing Dog (Adho Mukha Svanansana)

 

Ah-do Muk-a Svan-as-an-uh

Adho-Downward

Mukha-Facing

Svana-Dog

Difficulty

Appropriate for healthy beginners

Benefits

• Full body strengthener
• Lengthens hamstrings
• Elongates the spine relieving compression in the vertebrae
• Tones the abdominals
• Strengthens the shoulders
• Calms the mind and the nervous system
• Relieves back pain
• Good for flat feet

Proceed With Caution If:

• You have Carpel Tunnel or wrist issues

Ques For a Safe Down Dog

• Finger tips are spread wide and palms are flat. Index fingers point straight ahead
• Weight presses back into the legs to take pressure off the shoulders
• Shoulders blades spread and move away from ears
• Abs lift and press back towards the spine
• Hips point up into a "V" shape. Tail bone lifts away from the floor
• Heals press down towards the earth. Legs draw away from the arms
• Thighs contract lifting knee caps
• Weight rolling back through heels
• Gaze is either towards the bellow button or the tops of the thighs

Modifications

• For tight hamstrings, knees can be bent while chest continues to press back towards the thighs

Additional 

Challenge

• Lift one leg straight up to the sky for a 3 Point Down Dog
• Lift one leg and bend knee. Opening chest up to the ceiling while chest rotates and grounded leg roots through floor

Warm Up/Preparatory Poses

• Posture can stand alone

Follow Up/Counter Poses

• Posture can stand alone