Downward Facing Dog or Adho Mukah Svanasana is a basic yoga pose. It is both a resting pose and strengthening pose. Downward Facing Dog is often practiced as part of the Sun Salutation Sequence, a series of poses that is used to heat and energize the body. It is common to repeat Downward Dog multiple times during a single yoga session.
How To Practice Downward Dog
Here are some suggestions for practicing Downward Dog:
- Start on all fours with your knees directly under your hips and the palms of your hands slightly in front of your shoulders.
- Make sure that all four corners of your hands are firmly planted on the floor.
- Tuck your toes under and straighten your knees. Draw back onto the balls of your feet, and raise your sit bones as high as possible as you lengthen your back.
- Allow your heels to sink into the floor.
- Continue to draw your tailbone away from your pelvis and allow the stretch in the backs of your thighs to deepen. Hold for 15 to 30 seconds.
- Remember to breathe deeply into your abdomen.
- To come out of the pose, lower down onto all fours or...
- Walk your legs up to meet your hands and slowly roll your back, neck and head up into a standing position.
Health Benefits of Downward Dog
There are several health benefits associated with the regular practice of Downward Dog:
- Although this pose is technically a resting pose, it strengthens the muscles in your arms, shoulders, sides, chest and upper back, while stretching the muscles in your ankles, calves, thighs and lower back.
- The compression of the stomach and the intestines experienced while practicing Downward Dog, helps to improve digestion (Downward-Facing Dog).
- This pose can alleviate the symptoms of menopause, and when practicing the supported variation of Downward Dog, can help relieve menstrual discomfort (Downward-Facing Dog).
- If you are feeling anxious, sad or upset, relaxing into Downward Dog can help calm your mind while alleviating mild depression and stress.
- If you are feeling tired, this pose can help you to feel more energized.
When Not to Practice Downward Dog
Do not practice Downward Dog if you are pregnant. You should also refrain from practicing Downward-Facing Dog if you are experiencing diarrhea. In addition, Downward Dog could exacerbate the symptoms of Carpal Tunnel Syndrome (Downward-Facing Dog).
To learn more about Hatha Yoga and its benefits, read my article, Three Easy Yoga Poses to Create a Healthier You.
Source:
Yoga Journal. “Downward-Facing Dog.” Cruz Bay Publishing, Inc., 2010. Web. 20 Jan. 2010.
Ellen Moskowitz - After completing a bachelor's degree in English and a master's degree in teaching, I decided to look beyond the classroom and experience ...
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