Doing the Downward Facing Dog Pose (Sanskrit: Adho Mukha Svanasana / ऊर्ध्व मुख श्वानासन)
Possibly the most recognized asana in the world of yoga, Adho Mukha Svanasana (Adho Mukha Śvānāsana) is a full-body stretch that rejuvenates the body, mind, and spirit. Mastering this pose allows us to explore a range of advanced yoga asanas, especially yoga inversions like Headstands. Sanskrit words ‘adho mukha’ means ‘to face downwards’ and ‘svanasana’ means a dog. While practicing this asana you have to mimic a dog stretching itself after taking a nap.
Instructions for Doing the Downward Facing Dog Pose
- Lie down on the floor on your stomach, facing downwards. Maintain a one-foot distance between your two feet.
- Place your palms on the sides of your chest with fingers pointing in the direction of your head.
- Now, with an exhalation, raise your trunk off the floor and straighten your arms. Move your head inwards and gently place the crown of your head on the floor while keeping your elbows straight. Extend your back, lengthening the tailbone.
- Keep your legs straight and lock your knees while pressing your heels down. Ideally, your heels and soles of the feet should rest on the floor completely and comfortably. Make sure your feet are parallel to each other and your toes are pointing straight.
- Hold the pose for about 60 to 90 seconds, breathing deeply but evenly, without any jerks.
- To release the pose, exhale and lift your head up (off the floor), stretching your trunk forward. Lower your body back to the floor in one single gentle motion and relax.
Benefits of Adho Mukha Svanasana
- This is a rejuvenating as well as a relaxing pose. When you hold this pose for 60 seconds or above, the enhanced flow of energy (prana) in your body removes fatigue and tiredness.
- It also promotes agility and strength. This asana is particularly beneficial for athletes of all kinds since it eases the pain and stiffness in their heels, ankles, and thighs.
- Downward Facing Dog Pose is also recommended to those suffering from arthritis of the shoulder joints.
- This pose works on your abdominal area as well, strengthening your core muscles and removing excess fat off your belly area.
- Downward Facing Dog not only revives the body but also your mind. It revitalizes the brain cells, allowing you to feel refreshed with a better sense of balance, clarity, and focus.
Precautions
- Do not attempt this asana if you have recently recovered from diarrhea.
- Also, if you have carpal tunnel syndrome, it’s best to avoid this pose.
- Pregnant women should either avoid this pose or practice it under the expert supervision of a trained teacher.
- If you have an injury in your back, arms, wrists, or shoulders, take the support of a chair or use blocks.
- If you have stiff knees, keep them a little bent.