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Adho Muka Svanasana

In Sanskrit, Adhas means "downward," Muka means "face," Svana means "dog" and Asana means "pose" or "seat." This Asana translates to Downward Facing Dog Pose. This inverted Asana allows blood and other bodily fluids to flow in the opposite direction due the reverse of gravity.

When preforming this Asana, the practitioner forms an inverted V with the body, pushing the hands and feet into the mat while lifting the hips up to the sky, bringing the body into a position that calms the mind while rejuvenating the body.

Practice

Preform Uttanasana or forward folding bend pose.

Bring the hands to the mat, bending the knees if needed.

Inhale the left leg back, placing the foot om the mat behind you.

Exhale the right leg back even with the left leg.

Shift your weight back allow the arm pits to open to the mat, bending the knees if necessary.

Duration

Practice 30 Seconds to 1 minute.

Note

There should be a straight line from the wrist to the hips.

In the final pose, do not collapse into the shoulder sockets. Instead extend the shoulders away from the arms.

Awareness

While practicing bring your awareness to Ajna Chakra.

Precautions with Adho Muka Svanasana

Do not preform the Asana on a mat or any other surface that will stretch. This can cause a feeling of unease and not being steady in the pose. If you feel the need to use a thick mat that stretches, you can place another mat that will not stretch on top.

Benefits of Adho Muka Svanasana

This pose strengthens the nerves and muscles in the arms and legs.

Elongates the muscles of the shoulders, calves, hamstrings and the arches of the feet.

The spinal nerves are toned and circulation is stimulated especially in the upper spine, between the shoulder blades.

Activates Ajna Chakra.

This practice is also referred to as

Down Dog

Down Dog pose

Downward Dog

Downward Dog Pose

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