Adho Mukha Svasana (Downward Facing Dog)
While doing my 200hr RYT , many of us in the Yoga Teacher Training struggled with remembering the sanskrit names of the asanas. However, for the sheer number of times that this particular pose was mentioned, it is one of the first few sanskrit names that got drilled into my peers and I. Adho Mukha Svasana (AH-doh MOO-kah shah-Vah-sanna), otherwise known as, Downward Facing Dog. Adho stands for ‘downward’, mukha means ‘face’, and svana is what we call a ‘dog’. So… Downward Facing Dog!
Being in this position helps to strengthen the muscles on the back of the body. Doing this regularly helps to build up stamina for one to be able to progress into more advanced poses such as the Adho Mukha Vrksasana (Handstands) and Salamba Sirsasana Supported Headstands).
The benefits of this pose does not require one to be an advanced practitioner. (Thank goodness!) It is so simple that even beginners can start reaping the benefits. Doing a downward dog when one is feeling particularly anxious can help to calm the mind, relieve stress and mild depression. Besides stretching the shoulders, hamstrings, calves, arches, and hands, it also helps to strengthen the arms and the legs. Prolonged practice will aid in increasing bone density, as the weight of the body on your joints provide for a healthy stress on your bones. Being in this mild inversion also helps to improve digestion. But as a long time sufferer of Sinus problems, the line which gets me hooked is ‘It’ll provide relief from Sinusitis”. Ok! I’ll do it!
Getting into the pose…
1) Come onto what we call ‘Table Top’. This means getting onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and tuck your toes under.
2) Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Without moving your ankles, rotate your inner thighs to the back of the room. Lengthen your spine, and try to point your tailbone down towards the floor. Straighten your knees, and lean your weight back onto your heels. Let your heels slowly come down to touch the mat.
3) With the next exhalation, dig your hands into the mat and push back with your hands. Check to make sure that the lines on your wrist are parallel to the top of the mat. Distribute your weight evenly on all four points (thumb mound, index finger mound, pinkie mound and outer wrist mound) of your palm. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep the head between the upper arms; don’t let it hang.
4) In this upside down ‘V’, keep your naval drawn in towards your spine, and stay here for as long as you wish. Beginners can stay here for 5 breaths (approximately 45 seconds). Feel free to lengthen the duration in this pose, it will only get you stronger!
5) To get out of Adho Mukha Svanasana, simply bend your knees, come back to Table Top, lower your head and sit back on your heels. Exhale deeply, and relax into Balasana (Child’s Pose).