Adho Mukha Svanasana
(downward facing dog pose)
(AH-doh MOO-kah shvah-NAHS-anna)
adho = downward
mukha = face
svana = dog
With Down Dog, you feel your whole
body engaged in the pose right away. If you're an inflexible
beginner, some parts of your body may not feel too good!
On the other hand, if you've been practicing Down Dog
for a while, it probably feels great. This is an incredible
stretch from your feet all the way up to your hips and
down through your wrists and hands. The back of the
legs, from the ankles to the calves to the hamstrings,
are lengthened. The front of the thighs are active.
Your lower back stretches and your abdominal muscles
are engaged. Your shoulder blades and arms are stretched
out. Your chest expands. Even the joints of your fingers
- especially where they join the palms - are activated.
Down Dog increases your circulation, especially to the
brain, is rejuvenating and strengthens your whole body.
It also teaches you a lot about awareness. This pose
offers valuable knowledge that enhances the rest of
your practice.
Benefits
Calms the brain and helps relieve stress and mild depression
while energizing the body.
Stretches the shoulders, hamstrings, calves, arches,
and hands, in addition to, strengthening the arms and
legs. Helps relieve the symptoms of menopause and menstrual
discomfort. Helps prevent osteoporosis. Improves digestion.
Relieves headache, insomnia, back pain, and fatigue
Therapeutic for high blood pressure, asthma, flat feet,
sciatica, sinusitis.
Variation
Bend your elbows and allow them to hover above the mat
for "turbo dog" variation. Excellent for strengthening
your shoulders and arms muscles.
For Books, Anotomical Focus and 3-D Visuals
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