From your first day at the yoga class to now, downward-facing dog pose (adho mukha svanasana) is probably the yoga posture you often practice and absolutely love doing it. Downward-facing dog posture is the most recognized of all the yoga asanas and it deserves all the acclaim and favor. A highly rejuvenating yoga posture effectively builds greater strength in the abdominal muscles, hamstrings, and ankles when performed with correct alignment.
Therefore, get started with the adho mukha svanasana and reap its limitless benefits. Read and understand how to do Adho Mukha Svanasana in these simple steps:
Step 1: Begin with a child posture (Balasana). Now come to a tabletop position.
Step 2: Widen your feet hip-width apart and hands shoulder-distance apart. Keep your fingers spread out on the yoga mat.
Step 3: Tuck your toes inward and lift the knees off the floor. At first, you can keep your knees slightly bent and heels lifted few inches away from the floor.
Step 4: Push your thighs away from the ground and straighten your legs behind. Beginners can extend one leg at a time. Come into an inverted ‘V’ stance. It is the final downward-dog position. Step 5: In the final position, make sure your heels are pressed on the floor. Lengthen your spine.
Step 6: Try to rotate your forearms inward and biceps outward.
Step 7: Rotate your shoulder blades away from the ears and elevate your hips towards the ceiling.
Step 8: Gaze at the navel and hold this posture for 60 seconds or more.
Step 9: Take a deep breath, slowly come back to the tabletop position. Bring your knees to the floor, lower your posterior on the knee. Finally, rest in Balasana.
Contradictions and Cautions:
People suffering from these conditions should avoid the practice of downward-facing dog pose:
Modifications and Props:
Deepen the Pose:
Expand your mind with these healing benefits of Adho Mukha Svanasana:
Physical Benefits of Downward-Facing Dog Pose:
Downward facing dog pose is a revitalizing yoga asana that provides a good stretch to the hamstrings, calves, spine, and shoulders. The correct alignment of the hands helps in strengthening the arms and wrists. It is a great posture that relieves pain in the balls of the feet, helps with calcaneal spurs, and nourishes the entire body.
Adho Mukha Svanasana is an excellent pose for centering the brain, neutralizing the negative effects, and fostering peace. As the head is positioned downwards, this yoga posture effectively calms the brain, reduces mild depression, and helps the mind focus on the present moment.
Practice downward-facing dog posture regularly and fall in love with the totally wondrous and unique self.
To know about Adho Mukha Svanasana in further detail, explore our Yoga Teacher Training In India.