Yoga Practice Name
Adho mukha svanasana
English Name
Downward Facing Dog Pose
Yoga Practice Branch
Ashtang Yoga, Hatha Yoga
Practice Level
Yoga Practice Type
Yoga Asana Type
Ashtang Yoga Category
Asana
Hatha Yoga Category
Asana
Steps and Description
- Set up on all fours with your hands about 3 inches ahead of your shoulders and shoulder-width apart.
- Press down firmly with your fingertips to pull your forearms forward.
- Inhale, and tuck your toes under; exhale, and press your hips back and up.
- Ensure that your feet are hip-width apart and parallel.
- Push your head downwards and let your head touch the floor.
- Allow your shoulder blades to spin out and up, away from your spine and toward your outer armpits (upward rotation) in order to maintain the articulation of the bones of your shoulder and spaciousness at the base of your neck.
- If your lower back feels rounded, bend your knees in order to send your sitting bones straight back and up.
- With each exhalation, root down firmly through your hands; with each subsequent inhalation, send your hips back and up even more.
Cautions and Limitations
- Avoid this practice if you are suffering from any back pain.
- Go gently into the final position.
- Avoid facial contortions and excessive shaking of the body.
- Proceed carefully and only under expert guidance.
- At the slightest sign of discomfort, reduce the duration of practice and, if necessary, discontinue the practice for the day.
- Practice should never be rushed.
Contraindications
- Don't do if there is an existing wrist or shoulder injury.
- High blood pressure or headache should modify with support for the head.
General Benefits
- Stretches the spine, shoulder, neck and legs.
- Strengthens the bones.
- Improves the body posture.
Benefits for Disease
Drug abuse and addiction, Eating disorders, Heart diseases
Body and Organ Affected
Head, Neck, Shoulder, Elbow, Arm, Armpit, Forearm, Wrist, Back, Ankle, Waist, Hip, Leg, Thigh, Knee, Foot, Hand
