Asana - Adho Mukha Svanasana

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Adho Mukha Svanasana

Downward-Facing Dog




There is only one corner of the universe you can be certain of improving, and that's your own self.



Deservedly one of yoga's most widely recognized yoga poses, Downward-facing Dog offer the ultimate all-over, rejuvenating stretch. The name comes from the Sanskrit adho, meaning “down,” mukha, meaning “face,” svana, meaning “dog,” and asana, meaning “pose.” (AH-doh MOO-kah shvah-NAHS-anna). The common English name for adho mukha svanasana is downward-facing dog pose, or simply downward dog or down dog.
It is a foundational yoga asana that requires flexibility and upper body strength. In this asana, the body forms an inverted “V” with the feet and hands pressing into the ground and the hips pushing to the sky. Down dog is a mild inversion that calms the nervous system and helps relieve stress. During downward-dog, focus on the details of your inhale and exhale to hone your attention. As well as a range of physical benefits, it is believed to calm the mind, yet energize and rejuvenate the body.

It is practiced as a free-standing posture or as part of a vinyasa sequence and often is used as a “resting” point for stretching the back of the legs and the shoulders. and is one of the first poses someone new to yoga learns. Traditionally, this asana is believed to activate a number of the chakras, including the manipura (solar plexus) and ajna (third eye) chakras. 

> The goal in Downward Dog is to keep lengthening the spine. This pose stretches the hamstrings, calves, spine, and muscles in the back. Go slowly and listen to your body’s limits. 
> Always respect your body and where you are at in this current moment. With practice and consistency you will get where you need to be due time.

>Start on your hands and knees in a table top position.
>Spread your fingers wide on your mat  & Firmly press your palms.
>On an exhalation, slowly lift your knees off the floor, bringing them in line with your ankles. Keep your knees bent and stretch your arms intensely to lengthen your torso. 
>Press the mat away from you and open your upper, or armpit, chest. Pull the shoulder blades apart and down. 
>Lift your sitting bones and maintain the natural curves of your spine. If your hamstrings are stiff, this is a good place to stay—remaining here opens the shoulders and wakes up the spine without putting pressure on your lower back.
>If you are moving deeper into the pose, slowly straighten both legs and walk your feet forward a little. Your sitting bones should be close to centered between your wrists and ankles. Make sure your lower back doesn’t round and that you can still maintain the lift of your sitting bones and the curves of your spine.
>To release: Exhale. Bend the knees and return to Table Pose. Relax.

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