Downward-Facing Dog Pose (Adho Mukha Svanasana)
Adho Mukha Svanasana is also called Downward- Facing Dog or Down Dog posture. The name comes from the Sanskrit words, adho which means downward, mukha means face, svana means dog and asana meaning pose
Benefits of the Downward-Facing Dog Pose (Adho Mukha Svanasana)
The Adho Mukha Svanasana helps to cure backaches, relieve stress and mild depression and revitalizes energy. The Adho Mukha Svanasana may help to prevent osteoporosis and improves digestion. The Adho Mukha Svanasana gives the brain more blood flow and also strengthens and lengthens the spine.
How to perform the Downward-Facing Dog Pose (Adho Mukha Svanasana)
- Start the asana with sitting on the floor on your hands and knees. Stretch your elbows and relax the upper back between the shoulder blades, while doing so you will feel that the arms fall into the shoulder blades.
- Breathe out and lift the knees and draw your back backwards from the pelvis, so that your arms and back form one line.
- Stretch your legs in such a way that you feel like someone pulling your legs and hips backwards and let your head hang down in a relaxed sort of way.
- Now stretch out your arms. This will result in a stretching from two sides i.e. a stretching from the pelvis and a stretching from the arms. When the back and the chest are placed correctly, you will notice that you can quietly breathe in and out through the belly. You should not let your chest hang downwards or make your back extremely sunken. While performing Adho Mukha Svanasana the back should be lengthened along its entire length.
Durations/Repetitions of the Downward-Facing Dog Pose (Adho Mukha Svanasana):
Hold Adho Mukha Svanasana for anywhere around 30 to 60 seconds or as long as you are comfortable.
Difficulty Level and Advancement of the Downward-Facing Dog Pose (Adho Mukha Svanasana)
Adho Mukha Svanasana is a difficulty level 2 asana recommended for beginners.