Adho Mukha Svanasana :: Yoga.com

Shannon Brophy, Yoga.com

Pronunciation
(AH-doh MOO-kuh shvah-NAWS-annah)

Translation
In Sanskrit Adho means “downward”, mukha means “face”, and svana means “dog.” The word for pose is asana. Thus, Adho Mukha Svanasana means Downward-Facing Dog Pose.

Introduction

In this pose your body forms a triangular pyramidal shape. The posture resembles a dog stretching after a nap. Do the Downward Facing Dog Pose as a preparation for standing poses and as a warm-up
of your muscles at the beginning of yoga practice.

In many styles of yoga, this posture is repeated many times during any
given yoga class. It provides a transition between poses, especially in
sun salutations and vinyasa flow yoga. For many it is the first pose they
learn as they begin to do yoga.

Because the head is lower than the pelvis this pose is often classified as an
inversion posture.

Step by Step

Come onto the floor, lying on your stomach. Place the spread fingertips on
the floor, lined up with your shoulders. Your middle fingers should be parallel
to each other.

Your feet are hip width apart. Turn your toes under.

On an exhalation, move into the initial posture. This is a position on the balls
of the feet, with the heels lifted high with the buttocks elevated and the arms
and legs extended. This initial posture can be assumed either by keeping the
back straight and pushing up into the pose. If this requires too much muscular
exertion, allow the back to round as you straighten the arms and then raise the
buttocks.

In this initial pose as well as in the completed pose the weight should be equally
distributed between the left and right sides of the body. That is, there should be
equal weight on the left and right legs as well as equal weight on the left and right
arms.

Bring the spine forward between your shoulder blades as you rotate your “sit-
bones” up towards the sky. Now descend your heels to or towards the floor as
you continue to elevate your sit-bones. This movement involves simultaneously
stretching from the middle of your back legs up towards the ceiling and also down
towards the floor.

This is the completed pose.

In the completed pose you should work on each of the following components of
the pose:

- Keep each kneecap aligned in the medial plane of each of your legs.

- Use your leg's quadriceps muscles to keep your kneecaps raised towards the
pelvis with the back knees “filled out”.

- Move the shoulder blades as far away from the spine as possible so as to create
space for the spine to descend between the shoulder blades as you move it forward
towards the space between your shins.

- The inner and outer armpits should feel as if they are at the same distance
from the floor. For many the outer armpits are higher. If this is the case, equalize
the inner and outer armpit height by rolling the outer arms down and the inner arms
up. This movement of the arms also helps bring the shoulder blades away from the
spine.

- When your leg muscles do not yet have enough length the back tends to round.
Strive to bring the spine to its normal standing curvatures. For many that means
stretching it by moving the upper thighs away from the pelvis as you rotate your
sit-bones up and bring your spine further forward through your shoulders. For
those rare individuals with particularly mobile spines this means being careful not
to allow too deep a concave curve to be present in the lower back.

-Continually work on descending the heels towards the floor. In general, it is more
important to have the heels greet the floor than it is to bring the crown of the head
in contact with the floor.

In the pose your body is in an inverted “V” shape with your sitting bones rolling up
toward the ceiling. Lengthen your spine so that your tailbone extends up and away
from the back of your pelvis. Aim your chest to the knees with an extended spine.
Keep your arms and legs straight, lifting up your kneecaps with your quadriceps
with perfectly straight legs.

Your torso goes toward your legs so the head hangs freely and more toward the
floor. Eventually, the crown of your head may touch the floor.

As a variation, place a block under your head. This makes the pose more of a
restorative and cooling pose.

As your hamstrings become more stretched with practice, you should be able to
get the heels on the floor without losing the spinal extension. Do not worry if your
heels do yet not reach the floor. Keep the feet parallel and work on getting weight
on the back part of the ball of your foot.

As you work in the pose, continually observe the distribution of your weight on
each part of your feet, on your hands and your fingers. Keep equal weight on both
sides of the body and in all parts of hand or foot.

In the beginning, your arms and shoulders may carry more weight, but as you
become more stretched more weight is carried by the legs. As you draw the hips
back, the weight on the arms shoulders is reduced.

Over time extend the time in which you hold this pose. As you become able to
work in the pose for longer periods of time you will gain in strength and in stretch.
Eventually you should be able to hold and continually work in the pose for at least
five minutes.

Resting in Child’s Pose on the floor is a way of restoring yourself after this pose.

Beginner’s Tip

Place a block on its side under each hand as you do the pose. You will be able to
feel a grounding of your heels more easily. This variation takes weight out of your
arms and shoulders and allows you to be much more present in your legs in the pose.
This variation is especially good also if you are suffering from a hand, arm, or
shoulder injury since it takes some weight out of those areas.

Benefits

A great preparation for standing poses
Helps back to be less stiffMay cure backaches in some people and prevent them as well
Good for sciatica if done mindfully
Strenghthens and lengthens the spine
Revitalizes energy.
Strengthens the legs and ankles
Lessens stiffness in the heels and legs
Opens up the shoulder blades
Helps relieve stress and mild depression
Helps relieve the symptoms of menopause
May relieve menstrual discomfort when done with head supported
May help prevent osteoporosis
Improves digestion
Relieves some headaches and insomnia
Is suggested for high blood pressure, asthma, flat feet, sciatica, sinusitis
Give the brain more blood flow which is healthy
Chest opening
Stretches the back of the body, especially hips and hamstrings

Cautions

Don’t do the pose with these conditions:

Carpal tunnel syndrome
Diarrhea
For extended periods during menstruation
Pregnancy: Do not do this pose late-term.
High blood pressure or headache:
Support your head on a block

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