Adho Mukha Svanasana, also known as Downward Facing Dog, is a popular yoga posture that is practiced in many styles of yoga. It is an invigorating pose that stretches the entire body, strengthens the arms and legs, and improves circulation. In this pose, the practitioner assumes an inverted V shape with the hands and feet on the ground and the hips lifted toward the ceiling. The hands are shoulder-width apart and the feet are hip-width apart. The gaze is directed towards the navel or towards the feet.
Adho Mukha Svanasana is considered a foundational pose in yoga and is often used as a transition pose between other postures.
How To Perform Adho Mukha Svanasana (Downward Facing Dog)
Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
Spread your fingers wide and press your palms into the mat, as if you are trying to grip the floor with your hands.
Curl your toes under and lift your knees off the floor, pushing your hips up and back.
Keep your knees bent at first, and focus on lengthening your spine and pressing your chest towards your thighs.
Slowly begin to straighten your legs as you continue to press your hips up and back. You may need to walk your hands back towards your feet a bit to get a deeper stretch.
Keep your head and neck relaxed, and gaze towards your feet or your belly button.
Press your heels towards the floor, but don't worry if they don't touch. The goal is to lengthen your spine and stretch the backs of your legs.
Hold for several breaths, then release and come back to all fours or Child's Pose.
Repeat several times, flowing through Downward Facing Dog as part of a Sun Salutation or on its own as a standalone pose.
Modifications
If you have wrist pain or discomfort, you can try using yoga blocks under your hands to take some weight off of your wrists.
If you have tight hamstrings, you can bend your knees slightly to alleviate any strain in the back of your legs.
If you have high blood pressure, you can keep your head at the same level as your heart instead of lowering it towards the ground.
Benefits
Strengthens the arms, shoulders, and legs.
Stretches the hamstrings, calves, and spine.
Relieves tension in the neck, shoulders, and back.
Can improve digestion and relieve headaches.
Helps to calm the mind and relieve stress.
Contraindications
Wrist injuries or carpal tunnel syndrome.
High blood pressure or any other condition where lowering the head below the heart is not recommended.
Pregnancy, especially in later stages, unless modifications are made.
Chakras
Root chakra (Muladhara): grounding and stabilizing.
Third eye chakra (Ajna): helps to activate intuition and inner wisdom.
Dosha
Vata: can be balancing for vata dosha, as it is a grounding pose.
Pitta: can be beneficial for pitta dosha, as it helps to release tension and excess heat in the body.
Kapha: can be stimulating and energizing for kapha dosha, making it a good choice for balancing this dosha.
Dristhi
The gaze should be towards the navel or the feet, depending on your flexibility and comfort level.
Focusing the gaze helps to cultivate mindfulness and calmness in the mind.
History Of Adho Mukha Svanasana (Downward Facing Dog)
The history of Adho Mukha Svanasana (Downward Facing Dog) can be traced back to ancient texts on yoga, including the Yoga Korunta, an ancient manuscript on the practice of Ashtanga yoga. The pose has also been described in other texts, such as the Hatha Yoga Pradipika and the Gheranda Samhita.
According to some accounts, the pose is said to have been inspired by dogs, who often stretch in a similar way after waking up from a nap. Others suggest that the pose was developed by ancient yogis as a way to prepare for other more challenging poses, such as inversions.
Regardless of its origins, Adho Mukha Svanasana has become a staple pose in many styles of yoga and is often used as a foundational pose in yoga sequences. Its popularity can be attributed to the many physical, mental, and emotional benefits it offers, as well as its accessibility to practitioners of all levels.
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