Secrets of Performing Adho Mukha Shvanasana, Downward-Facing Dog Pose Technique in Yoga, Benefits of the Asana

Adho Mukha Shvanasana is one of the most widely practiced yoga yoga poses . This asana resembles a stretching dog with its head lowered. The downward-facing dog pose is one part of the traditional Surya Namaskar (sun salutation) sequence. This asana engages many muscles and ligaments, has a beneficial effect on a large number of organs, and has a rejuvenating effect on the whole body.

Technique

Step 1:

You can enter the downward-facing dog pose in different ways: from a lying position, on all fours, and also from Urdhva Mukha Shvanasana (upward-facing dog pose) as part of the Surya Namaskar sequence – the transition order is described in the corresponding article.

• lie on your stomach, place your palms on either side of your chest, spread your legs about 25-30 cm apart, and tuck your toes.
• get on all fours. Your hands should be slightly in front of your shoulders, your knees directly under your hips, and your toes tucked. Spread your palms, tense and stretch all your fingers, with your middle fingers pointing straight forward. Press the entire surface of your palms and fingers into the floor. Do not allow the arch between your thumbs and index fingers to rise.

Step 2:

Exhale and lift your knees off the floor. At first, keep your knees slightly bent and lift your heels off the floor. Stretch the coccyx area, pull it away from the back of the pelvis and slightly tuck it towards the pubis. Simultaneously lift the sit bones towards the ceiling, resisting, and pull the inner part of the legs towards the groin and the outer part of the legs down towards the outer side of the heels.

Step 3:

As you exhale, pull your legs as indicated in step 1 and pull your heels towards the floor. Straighten your knees to a comfortable position. Strengthen the outer thighs and slightly twist the upper thighs inward. Pull the front of the pelvis.

Step 4:

Tense the outer parts of your arms and simultaneously actively press the bases of your index fingers to the floor. Twist the entire inner part of your arms outward from your wrists to your shoulders, imagine that you need to twist the underarm area outward. Pull your shoulder blades together on your back and pull them towards your coccyx. Expand the back surface of your ribs, making your rib cage wide. Freely lower your head and try to focus your gaze inward towards your navel area. Do not pinch your neck, move your shoulders away from your ears.

Step 5:

Stay in the pose for 1 to 3 minutes (5 breathing cycles).

Coming Out of the Pose

On the inhale, bend your knees and lower them to the floor; for rest, go into Balasana (child’s pose). If you are performing Adho Mukha Shvanasana as part of the traditional sun salutation sequence, then next, on the inhale, step or jump towards your hands, your palms fixed in their previous position – pressed to the floor. If necessary, bend your knees slightly. Inhale, bend in the chest area and lift your head up. Exhale, fold into Uttanasana. Then stretch yourself upwards with your hands in Tadasana (Mountain Pose).

Asana Adjustment / Check Points

1. control the position of your palms – they should be strictly parallel to each other;
2. spread your heels slightly outward, thereby opening the pelvic area more;
3. the right hand and right leg, the left hand and left leg should be exactly on the same line;
4. while in the asana, feel firmly grounded, actively push off the floor with your palms and press your feet into the floor (heels – if stretching allows);
5. distribute your weight evenly on your arms and legs by stretching upwards behind your sit bones (coccyx). Do not lean on your arms.
6. do not raise your head to avoid pinching in your neck;
7. to support your spine, pull your lower abdomen up towards your hips.

Benefits

Contraindications

Preparatory Yoga Exercises

• Kumbhakasana;
• Uttanasana.

Advanced Practice

To increase the stretch of the back of your legs, slightly lift onto the balls of your feet, pulling your heels a couple of centimeters up from the floor. Actively pull the entire inner area of your legs deep inward, starting from your thighs and groin, and ending with the inner side. Finally, starting from the top of your thighs, lengthen your legs from the outside and lower your heels back to the floor, first of all returning the outer side of your heels to their original position, and not the inner side. Turn your shoulders more and try to lower your head to the floor with the crown of your head.

Variations

1. Easier Option A. if you experience discomfort and difficulty opening your shoulders in this pose, use a couple of blocks/bricks as support under your arms; B. if you cannot place your heels on the floor, stand by a wall, lift your heels slightly and rest them against the wall, keeping your toes and soles of your feet on the floor so as to stretch the arch of your foot.
2. Advanced Option Inhale and lift your leg so that the line of your leg and body are in the same plane; hold the leg for 30 seconds. While in this variation of the pose, fix your hips, do not rotate your pelvis, for this actively pull your heel towards the side opposite to your body. Exhale, lower your leg and repeat the variation on the other side.