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Downward-Facing Dog, or Adho Mukha Svanasana in Sanskrit, is one of the fundamental and most recognized yoga poses. It offers numerous benefits for the mind, body, and spirit. This inverted pose is often included in yoga sequences as it stretches and strengthens multiple areas of the body simultaneously. With regular practice, Downward-Facing Dog can help improve flexibility, build upper body strength, relieve tension, calm the mind, and promote a sense of grounding. Whether you are new to yoga or looking to refine your technique, this guide will provide you with step-by-step instructions on how to practice Downward-Facing Dog correctly, maximizing its benefits and ensuring proper alignment.
This article was co-written by Alison Buchanan. Alison Buchanan is a teacher at Yoga Power Vinyasa based in Seattle. She has completed over 300 hours of training with renowned yoga instructor, Baron Baptiste and is a certified Baptiste teacher. She is a teacher with The Art of Yoga project, a nonprofit organization dedicated to bringing the responsible experience of yoga to adolescent girls in the California Justice System.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 8,340 times.
Downward facing dog, or adho mukha svanasana in Pali, is a pose that can be incorporated into any yoga technique. [1] XSource of Study You can do it alone or in combination with the sun salutation, or even use it as a rest. There are several ways for you to practice the downward facing dog pose regardless of whether you are a seasoned yoga practitioner or just starting out.
Steps
Practice Downward Dog Pose from a standing position
- In mountain pose, you stand at the top of the mattress with your feet close together, arms at your sides. Looking forward, extend your toes and make sure to balance evenly on both feet. [2] XResearch Source
- Remember to use your abs and pull your sacrum slightly toward the floor.
- Inhale and exhale evenly through the nose. If possible, make a soft ocean-like sound while breathing. This is called the ujjayi breath, and it helps you transition into downward facing dog more effectively. [3] XResearch Sources
- Gently touch the bottom of your palms, then your palms, and finally touch your fingers so that your hands are joined in a prayer position. You can leave a gap between your palms if you want to let the energy flow. Place your clasped hands on your breastbone close to your heart.
- If you don’t know what to focus your mind on, just choose a simple goal like “floating all ideas”.
- The elbows should be fully extended and the fingers should be extended toward the ceiling. Tilt your head back only slightly, making sure not to compress the cervical vertebrae. [5] XResearch Sources
- Do this pose without bending your shoulders and remember to keep your chest open.
- It is important to keep your back straight and your waist bent forward before moving from upward salute (urdhva hastasana) to standing forward stooped posture (uttanasana).
- Touch your palms on the floor next to your feet. The fingers should be pointed forward and extended so that the entire palm is pressed on the floor, so that the body weight is evenly distributed between the hands and feet.
- It is important that you get your abs working and in contact with your thighs. [7] XResearch Source If necessary, bend your knees to create this contact.
- If your palms don’t touch the floor, place them on a yoga pillow so that your whole hand is pushing down on the floor. [8] XResearch Sources
- Remember to keep your spine straight as you extend your back halfway up. Keep your palms firmly on the floor next to your feet. [9] XResearch Source
- Make sure your abs are working while you’re in this pose. [10] XResearch Source
- Keep your palms flat on the floor and keep your abs working. [11] XResearch Source
- The heel touches or doesn’t touch the floor depending on the flexibility of the lower back, hamstrings, and calf muscles. The more you practice, the easier it is for your heels to touch the floor. [12] XResearch Source
- Continue to raise the sitting bones toward the ceiling. [13] XResearch Source
- Always look at your navel but be sure to keep your head relaxed. [14] XResearch Source
- Breathe in and out at regular intervals as many breaths as you want. [15] XResearch Source
Practice downward facing dog from a kneeling position
- Keep your palms flat on the floor and keep your abs working. [17] XResearch Source
- Lower your shoulders inward, lower than your back and arms so that your elbows are looking at each other. [18] XResearch Sources
- The toes may not be flexible enough for you to roll on them. If so, adjust by lifting and placing the soles of your feet on the floor.
- The heel touches or doesn’t touch the floor depending on the flexibility of the lower back, hamstrings, and calf muscles. The more you practice, the easier it is for your heels to touch the floor. [19] XResearch Source
- Continue to raise the sitting bones toward the ceiling. [20] XResearch Source
- Always look at your navel but be sure to keep your head relaxed. [21] XResearch Source
- Breathe in and out at regular intervals as many breaths as you want. [22] XResearch Source
Things you need
- Yoga Mattress
- Appropriate clothing.
This article was co-written by Alison Buchanan. Alison Buchanan is a teacher at Yoga Power Vinyasa based in Seattle. She has completed over 300 hours of training with renowned yoga instructor, Baron Baptiste and is a certified Baptiste teacher. She is a teacher with The Art of Yoga project, a nonprofit organization dedicated to bringing the responsible experience of yoga to adolescent girls in the California Justice System.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 8,340 times.
Downward facing dog, or adho mukha svanasana in Pali, is a pose that can be incorporated into any yoga technique. [1] XSource of Study You can do it alone or in combination with the sun salutation, or even use it as a rest. There are several ways for you to practice the downward facing dog pose regardless of whether you are a seasoned yoga practitioner or just starting out.
In conclusion, practicing Downward-Facing Dog is a highly beneficial exercise that promotes strength, flexibility, and balance. By following the steps outlined in this guide, individuals can properly and safely learn how to practice this foundational yoga pose. It is important to remember to warm-up, focus on alignment, engage the core muscles, and modify as needed to cater to individual abilities. Additionally, incorporating Downward-Facing Dog into a regular exercise routine can improve overall physical and mental well-being. With practice and patience, individuals can enjoy the numerous benefits that come with regularly practicing this versatile yoga pose.
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