(uh-DOE mu*-kuh shvuh-NAH-suh-nuh)
Adho = downward
Tad = Mountain
mukha = face
svana = dog
Downward Facing Dog is an inversion, an arm balance, and a forward fold. It is often used in a vinyasa sequence as a rest and recovery pose and (along with Tadasana) is a reference guide for all other yoga poses.
•Come onto hands and knees with palms just forward of the shoulders
•Spread fingers with index finger forward, knees under hips, and toes tucked
•Inhale and lift knees away from the floor as sit-bones reach towards the ceiling
•At first, keep the knees slightly bent and the heels lifted away from the floor
•Exhale and elongate up through your tailbone, moving the torso back (towards the feet)
•Heels lower (full dorsiflexion) and legs lengthen without strain to the hamstrings or a pull on the pelvis
•Roll upper thighs inward slightly
•Maintain light pressure on the bases of index fingers.
•Widen the shoulder blades and feel them move towards the tailbone.
•Keep a long neck with the head comfortable between the arms.
•Elbow and knee joints should be extended without pressure on the joint (sometimes experienced when locked)
•Emphasize length in the spine with as much weight on the feet as possible.
• heels do not have to touch the floor – the aim is to sink the heels with as much flexion as possible in the ankle joint
• The hips flex
• The knees extend
• The shoulders extend and rotate externally
• The elbows extend
• The forearms pronate
• The wrists extend
• The ankles dorsiflex
• The lumbar spine extends
• The cervical spine flexes
• Anterior or posterior tilt of the pelvis.
• Thigh bones pushing forward.
• Excessive curves in the spine.
• Ribs open or protruding in front
• Shoulder shrugged up or jammed down.
• Clenching of the jaw.
• Chin jutting out.
BENEFITS
Improves focus, develops willpower, and reduces mild anxiety.
Tones abdomen & arms.
Improves posture.
Strengthens arches: ankles, knees, thighs.
CONTRAINDICATIONS
Low Blood pressure may cause dizziness if the pose is held too long.
Headache and Insomnia.
Glaucoma
MODIFICATIONS/VARIATIONS
During pregnancy, feet should be a little wider for more stability.
Block in between the shins to establish muscular energy.
Block in between the thighs to create an inner spiral and awaken the inner thighs.
Urdhva Hastasana | Upward Salute.
Like Tadasana, the primary alignment goal in ahdo muhka svanasana is balance: a balance between energy rooting down and expanding upward. The balance of effort and surrender while in the posture.
It deepens the internal conversation with the body to identify asymmetries. It is helpful to break it down and teach in the beginning of the class so students can return to correct alignment especially in a vinyasa class and for transitions into other postures.