adho = downward
mukha = face
svana = dog
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Adho Mukha Svanasana (Downward-Facing Dog): Downward-Facing Dog is an all-over, rejuvenating stretch.:Even those who are not familiar with Yoga's have heard of Downward Facing Dog is one of the most frequently practiced poses. Most Sun Salutation series include Down Dog. Without Down Dog, your body would have nowhere to rest during strong vinyasanas.With Down Dog, you feel your whole body engaged in the pose immediately. If you're an inflexible beginner, some parts of your body may really feel uncomfortable! When you are only a beginner it may seem that no pose could possible torture so much of your body at one time . That's because Down dog affects so many aspects of your body simultaneously.(it really is not torture). In a short time you will find the balance of energy support-between the arms and legs- to be comfortable and peaceful in this pose (as in the structure of a bridge) Always warm up your muscles before engaging in a strong stretch , intensely stretching cold muscles could leave you more prone to injury.
There is no right or wrong way to begin Down Dog. Some
people start with Child's Pose with the arms straight out and then raise up
into Cat Pose with the back straight, not arched. Doing it this way helps with
your hand and leg placement. But you can also start from Cat Pose - maybe do
a few Cat-Cows to warm up. Always pay attention to your hips - they should tilt
so that your back is flat, not rounded. If your back is not flexible enough
to be straight, try practicing with props, a flat back is something to work
towards. Don't be upset if your heels do not reach the floor. Beginners usually
have to work for quite a while before that happens. Remember to keep the tailbone
lifted towards the sky and gently pushing down through the heels. Open the upper
back by rotating the shoulder blades away from one another. Keep the shoulders
away from the ears and press down firmly through all fingers and thumbs. Spread
the fingers push down through index and thumbs.Your palm and index finger should
press into the mat. Don't put all your weight on your wrists Place more weight
onto the feet than the hands. Pull the navel towards the spine and lift the
pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps
up and contract the quadriceps muscles.Do play with your legs - bend your knees
for a breath or two and then straighten them. Raise up on your toes and let
your heels slowly sink towards the mat. Bend one leg at a time, keeping the
other leg straight, and alternate. Spread your toes. Are your arches active?
Get to know your legs and feet - their strengths and weaknesses. You're obviously
going to feel the stretch in the back of your legs, but don't forget the quadriceps
- your front thigh muscles. Tighten those muscles to lift the kneecaps. The
thighs should roll slightly inwards. Spread your buttocks as you are tilting
your hips - this will help the inner thighs align. Your neck should be soft
and relaxed. Your armpits face the floor, with your fingers spread. Your arms
should feel like they are lengthening and the torso should be lifting away from
your arms. Your elbows should squeeze towards one another. This straightens
the arms. ! When holding Downward Facing Dog for
a long time, your attention should never waver. Always stay centred in the pose.
Allow your breath to dictate how deeply you go into Down Dog, try to hold the
pose for 5 to 10 deep breaths, when you've had enough, release down onto all
fours or rest into Child's Pose.With Downward Facing Dog you don't have to do
it perfectly to gain its benefits.
Benefits: An incredible stretch from your feet all the way to your hips and down to 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 and 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, it calms the brain and helps relieve stress and mild depression.It is energizing and rejuvenating and strengthens your whole body. It also teaches you a lot about awareness by offering valuable knowledge enhancing your whole practice. It helps relieve the symptoms of menopause and gradually diminishes the prevalence of hot flushes and relieves menstrual discomfort especially when done with the head supported. Down dog slows down the heartbeat is therapeutic for high blood pressure and energizes the body. It prevent osteoporosis , improves digestion relieves headache, insomnia, back pain, and fatigue, , asthma, flat feet, sciatica, sinusitis .
Contraindications/Cautions: Carpal tunnel
syndrome ,Diarrhea , Pregnancy: Do not do this pose late-term. Although there
are variations your teacher can advise. High blood pressure or headache: Support
your head on a bolster or block, ears level between the arms.
Modifications: Downward dog with
blocks. Place the feet hip-width apart, toes facing forward, place the hands
shoulder-width apart on a pair of blocks or the seat of a metal folding chair.
and spread the fingers. There is a version which can be done with the arms shoulder
height on the wall.
Variation: To challenge yourself in this pose, inhale and raise your right leg parallel to the line of your torso, and hold for 30 seconds, keep the hips level and press through the heel. Release upon an exhalation repeating on the left .