Adho Mukha Svanasana
Adho Mukha Svanasana, commonly known as Downward-Facing Dog, is one of the most widely recognized and fundamental poses in yoga. Its name comes from the Sanskrit words “Adho” (downward), “Mukha” (face), “Svana” (dog), and “Asana” (posture), as it resembles a dog stretching with its face down.
How to do it:
- Start on your hands and knees in a tabletop position.
- Place your hands shoulder-width apart with your fingers spread wide.
- Tuck your toes under and, as you exhale, lift your knees off the floor.
- Press through your hands and lift your hips up and back, forming an inverted “V” shape with your body.
- Keep your head and neck relaxed, looking towards your knees or your navel.
- Gently rotate your upper arms outwards to broaden your shoulders.
- Engage your core by drawing your navel towards your spine.
- Work to straighten your legs, but do not lock your knees. You can keep a slight bend in the knees if your hamstrings are tight.
- Ground your heels towards the floor, but it is not essential for them to touch.
Benefits:
Adho Mukha Svanasana is a versatile pose that offers a wide range of physical and mental benefits. It is both a strengthening and a stretching pose, making it great for a full-body workout.
- Strengthens: Arms, shoulders, wrists, and core.
- Stretches: Hamstrings, calves, spine, and shoulders.
- Improves: Circulation, digestion, and posture.
- Relieves: Stress, anxiety, and tension in the neck and back.
- Energizes: As an inversion, it encourages blood flow to the head and can boost energy and focus.
Variations:
- Three-Legged Downward-Facing Dog (Eka Pada Adho Mukha Svanasana): From Downward Dog, lift one leg straight up towards the ceiling, keeping your hips square. This variation challenges your balance and strengthens your standing leg.
- Bent Knees: If you have tight hamstrings or a rounded back, you can keep your knees bent to allow for a longer, straighter spine.
- “Pedaling” the feet: Alternately bending one knee and then the other while in the pose can help to gently stretch the hamstrings and calves.
- Against a Wall: Practicing the pose with your hands on a wall can be a great modification for beginners or those with wrist issues.