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It is the nature of Heaven and Earth

When there is going, there also must be returning."

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Yoga Asanas Page


 

Adho Mukha Svanasana (Downward Facing Dog)

 

Posture

(AH-doh MOO-kah shvah-NAHS-anna)
adho = downward
mukha = face
svana = dog

Adho Mukha Svanasana is one of the poses in the traditional Sun Salutation sequence. It's also an excellent yoga asana all on its own.

Procedure

 

bullet Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.
bullet Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.
bullet Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.
bullet  Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep the head between the upper arms; don't let it hang.
Releasing To come out of this pose bend your knees to the floor with an exhalation and rest in Child's Pose.
Duration
bulletStay in this pose anywhere from 1 to 3 minutes.
Anatomical Focus
bulletUpper back
Benefits
bulletCalms the brain and helps relieve stress and mild depression
bulletEnergizes the body
bulletStretches the shoulders, hamstrings, calves, arches, and hands
bulletStrengthens the arms and legs
bulletHelps relieve the symptoms of menopause
bulletRelieves menstrual discomfort when done with head supported
bulletHelps prevent osteoporosis
bulletImproves digestion
bulletRelieves headache, insomnia, back pain, and fatigue
bulletTherapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis
Therapeutic Applications
bulletSinusitis
Contraindications
bulletCarpal tunnel syndrome
bulletDiarrhea
bulletPregnancy: Do not do this pose late-term.
bulletHigh blood pressure or headache: Support your head on a bolster or block, ears level between the arms.
Beginner's Tip
bulletIf you have difficulty releasing and opening your shoulders in this pose, raise your hands off the floor on a pair of blocks or the seat of a metal folding chair.

 

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Last modified: July 31, 2010