Adho Mukha Svanasana (Downward Facing Dog)



Adho Mukha means having the face downwards and Svana means a dog. Downward dog is entered into many times and in many different ways throughout the yoga class. It can also be used as a restoration pose for when one is fatigued and needs to rest.



Technique

1. From plank, exhale the hips into the air, pushing into the floor with index mound of the hand until an A-frame is achieved with the body.

2. The feet should be about a foot apart and the legs activated: pull up the knee-caps as well as the muscle at the back of the thighs.

3. If the legs are not straight, focus on working the heels to the ground. If the heels are grounded, step back slightly further to give the legs more of a stretch.

4. Relax the head and neck; look up at the belly button if comfortable.

5. Don't forget the breath; inhale - lengthen the spine, exhale - move the chest closer to the floor.

6. Exiting the posture is typically done by stepping one leg through to a lunge position or by jumping/walking both feet to a standing position.



Effects

When one is exhausted, a longer stay in this pose removes fatigue and brings back lost energy. The pose relieves pain and stiffness in the heels, strengthens the ankles and shapes the legs. Stiffness in the shoulder-blades and joints is also relieved. The abdominal muscles are drawn towards the spine and strengthened; as the diaphragm is lifted to the chest cavity the rate of the heart beat is slowed down. This should be an exhilarating pose!

As the trunk is lowered it is fully stretched and healthy blood is brought to this region without strain on the heart. This position rejuvenates and invigorates the brain cells by relieving fatigue.