Downward Facing Dog Pose

Adho Mukha Svanasana (Downward Facing Dog Pose) gets its name from Sanskrit where “Adho” means “Half”, “Mukha” means “Face” and “Svan” means “Dog”.

Downward Facing Dog, also known as Down Dog, is a stretching and strengthening yoga pose found in almost all practices as either a resting pose, a transition, or as a warmup for the entire backline of your body. This foundational yoga pose will strengthen your wrists and shoulders while stretching your chest, low back, hamstrings, and calves.

Sanskrit meaning

Adho Mukha Svanasana (AH-doh  MOO-kah  shvah-NAHS-ah-nah)

• adho means = downward
• mukha means = face
• svana means = dog
• Adho Mukha Svanasana = Downward Facing Dog

Downward Facing Dog Instructions:

• To get into Down Dog from a tabletop with your hands directly underneath your shoulders, step your feet back into a plank with your feet, hips width distance.
• Then, lift your hips high and back as if you were trying to sit on the wall behind you. Gently bend your knees to soften your lower back and press your chest towards your thighs to stretch out your shoulders and lengthen your spine.
• Engage your body as if you were trying to rip your mat in half between your hands and feet, and you can rest in place or alternate bending your knees to warm up your legs and hips.
• Be mindful that you’re not cupping your hands on your mat. Instead, Spread your fingers wide and grip down through your whole hand, even pressing down into the pads of each of your fingers.

Flexibility and ankle mobility

• Also, please note that getting your heels to the mat is not a requirement for alignment. As you gain flexibility and ankle mobility, your heels may get closer to your mat, but some space is totally normal, and I’d rather you focus on using a gentle bend in your knees to create more of the triangle shape that will effectively lengthen the backline of your body.
• If you’re feeling extra tight in this pose and rounding a lot in your lower back, then try a deeper bend in your knees as your body warms up and becomes more limber.
• You can also modify this pose with a tabletop instead. This will take the pressure off of your wrists, or it’s a good pose to go to if you feel light headed, and you’re always welcome to adjust the width of your hands and feet or the length of your stance to find the position that best serves you.

Deeper stretching and strengthening variation of down dog

• For a deeper stretching and strengthening variation of down dog, try three-leg down dog by reaching one leg high into the air. You can point toes, but I recommend that you flex your foot so that all of your toes face down towards your mat and you drive back through your heel.
• This will force your hips to stay close to help even out any imbalances in strength and flexibility on your right and left sides. Hold for 3-5 deep breaths, then repeat for the same amount of time on your other side.
• Downward-facing dog is a basic yoga pose that you will experience in most styles of yoga. Although it It may feel very challenging when you’re new to your practice, focus on the modifications that allow you to practice optimal alignment without strain, and soon it might feel good, and you may even see why some consider this a resting pose

 Health Benefits Of Downward Facing Dog Pose Adho Mukha Svanasana

• beneficial in strengthening the whole body specially the arms, legs, shoulders and feet.
• Regular practice of Downward Facing Dog Pose calms the mind and relieves headache, insomnia and fatigue.
• Regular practice of Downward Facing Dog tones the muscles of the body and helps in weight loss.
• Another benefit of Practicing Adho Mukha Svanasana is that it increases the circulation to the brain.
• Downward Facing Dog Pose lengthens the spine, strengthens the muscles of the chest increasing lung capacity.
• It rejuvenates and body and makes you feel energized.
• Its can also be of benefit in treating lower back ailments like Sciatica.
• Downward Facing Dog Pose is also beneficial for lung disorders like Asthma.
• Its  also helps in treating menstrual symptoms like menstrual pain and discomfort.
• It also helps relieve mild depression and stress.
• Regular practice of Downward Facing Dog Pose improves digestion and also helps in getting rid of Constipation.
• It also helps relieve symptoms of Sinusitis.
• With regular practice you can also get rid of Flat feet.
• dfd leaves you feeling energized and rejuvenated.
• It calms the brain and helps relieve stress and mild depression.
• It lengthens the spine and strengthens the muscles of the chest thereby increasing lung capacity.
• This pose strengthens the arms, legs, shoulders and feet
• Because of the weight bearing nature of the posture on the arms and legs, it helps strengthen the bones and prevent osteoporosis.
• It helps relieve the symptoms of menopause.
• Adho Mukha Svanasana relieves headache, insomnia, back pain and fatigue.
• This pose can be used as a therapeutic aid for high blood pressure, asthma, sciatica, flat feet and sinusitis.