Downward-Facing Dog | Yoga Pose
ADJUSTMENTS | BENEFITS | CONTRAINDICATIONS | MANTRA | MUDRA | PREP POSES | SANSKRIT | STEPS | TIPS
Adho mukha svanasana (AH-doh MOO-kah shvah-NAHS-anna), also known as downward-facing dog pose, 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. Notice your breath before entering the pose, during the pose, and after leaving the pose.
ADJUSTMENTS/MODIFICATIONS:
- Ease pressure on your wrists by placing a wedge under your palms or performing the pose on your forearms (dolphin pose).
- Elevate your hands on blocks or on the seat of a chair to take weight off of your hands, wrists, and shoulders.
- Place your palms on a wall and walk your feet back for a standing variation of downward-facing dog with more control.
CONTRAINDICATIONS AND CAUTIONS:
Before trying any inversion, check with a doctor before performing the pose if you have any of the following conditions:
- Wrist problems like carpal tunnel syndrome or arthritis
- High blood pressure
- Eye or inner ear infection
- Late-term pregnancy
TIPS:
This pose stretches the hamstrings, calves, spine, and muscles in the back. Go slowly and listen to your body’s limits.
STEP-BY-STEP:
- Start on your hands and knees in a table top position with your hands and knees shoulder width apart. Your hands should be slightly in front of your shoulders. Spread your fingers wide on your mat with your middle fingers facing forward. Firmly press your palms flat on your mat.
- Curl your toes under. Exhale slowly as you lift your knees off of the floor and send your hips skyward. Press your chest back toward your thighs.
- Move toward straightening your legs and lowering your heels, but don’t lock out your knees or try to force it.
- Tilt your sitting bones up high and rotate your inner thighs slightly in and up, aware of your low ribs’ tendency to jut out as you find length here. Draw the ribs gently back in by toning your belly.
- Press the pads of your fingers and your full palm into the floor. Straighten but don’t lock out your arms. Engage your upper arm muscles to draw your elbows slightly in and pull your shoulders out of your ears.
- Keep your neck neutral (ears aligned with biceps) with your your gaze looking slightly back toward your feet.
PREPARATORY POSES:
- Plank pose | Phalakasana
- Standing forward bend | Uttanasana
FOLLOW-UP POSES:
- Standing forward bend | Uttanasana
- Mountain pose | Tadasana
- Sirsasana | Headstand
SANSKRIT:
- Adho = downward
- Mukha = face
- Svana = dog
- Asana = pose
PHILOSOPHY & ORIGIN:
Adho mukha svanasana is practiced as a free-standing posture or as part of a vinyasa sequence and is used as a resting point for stretching the back of the legs and the shoulders.
PHYSICAL BENEFITS:
- Stretches your hamstrings, calves, arches, and hands
- Strengthens your arms, shoulders, and back
- Improves mobility of your digestive system
- Relieves back pain, headaches, insomnia, and fatigue
ENERGETIC BENEFITS:
- Elongates and releases tension from your spine
- Helps relieve the symptoms of menopause
MANTRA:
Om Mani Padme Hum Mantra
As translated by the Dalai Lama, this mantra means “the jewel is in the lotus,” or “praise to the jewel in the lotus.” Many contend the true meaning of this mantra cannot be translated into a simple phrase or sentence, but all of the teachings reiterate that suffering in life is unnecessary, and through peaceful reflection and calculated action, we can avoid the aspects of our lives that cause suffering and embrace those that bring joy and enhance our daily lives. The lotus is often believed to be symbolic of our ability to rise out of darkness and blossom with beauty, and this recognition of how we rise out of dark conditions is invoked through the power of this mantra.
MUDRA: APANA MUDRA
This mudra is also known as the “prayer mudra.”
How to: The tips of the middle finger and ring finger touch the tip of the thumb. The forefinger and little finger are stretched out and straight.
Benefits:
- Helps move prana energy to the periphery of the body
- Regulates the excretory system and helps maintain internal chemical homeostasis
- Aids in waste elimination from the mouth, eyes, ears, nose, throat, etc.
- Helps regulate diabetes
- Helps with constipation and urine obstruction
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Parsvottanasana: Intense Side Stretch Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
From lengthening the spine to stretching the legs to calming the mind, there’s a little bit of everything in parsvottanasana (parsh-voh-tahn-AHS-ah-nah) Also known as intense side stretch pose or pyramid pose, this shape is helpful for finding balance while stretching hamstrings.
Parsvottanasana requires a combination of flexibility, strength, and patience. With the help of props such as blocks or a wall, this pose becomes accessible for everyone.
ADJUSTMENTS/MODIFICATIONS:
- Blocks: Place hands on blocks to help keep the torso long.
- Wall: Place hands on a wall in front of you to work on strengthening the muscles of the back.
- Heart opening variation: Take the hands in reverse prayer position behind the back to stretch and open your shoulders and chest while also challenging your balance. If reverse prayer isn’t accessible, you can still bring the arms behind the back, reaching for opposite elbows instead.
- Adjust your stance: If the back heel is lifted off of the floor, shorten the stance so you can push through the heel to activate the back leg. For more stability, widen your stance.
