Adho Mukha Svanasana: Downward-Facing Dog Pose

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Downward Dog Pose or Downwardfacing Dog Pose, also called Adho Mukha Shvanasana, is an inversion asana, often practised as part of a flowing sequence of poses in Surya Namaskar (Salute to the Sun).

The asana is commonly used in modern yoga as exercise. You may need some endurane to hold this pose but ith a few alignment and modifications tips, you will be able to find a stable posture. It is all do to with your hands so keep in mind that when you lose the integrity of your hand position, you will lose the foundation of the pose.

Benefits

The health benefits of Adho Mukha Svanasana are many. It strengthens and lengthens all the muscles of your body and brings blood flow to your brain. This asana can help to prevent Carpal Tunnel Syndrome, strengthen your arms and shoulders, and relieves lower and middle back pain. Adho Mukha Svanasana strengthens your back and stretches your spine, and also tones your waist and abdomen. The asan helps helps you in increasing your memory and make your mind sharp by supplying oxygen to your brain. This laeds to mproved focus and relievies stress and anxiety.

PRECAUTION TO TAKE WHILE PRACTISING

• Do a warm-up before practising this pose

• Don’t eat any meal at least 3 - 4 hours before practising yoga

• If you have an injury in your ankles,wrist, and back, then don’t practise this pose

• If you suffer from cardiac or stomach problems, do not practise this pose

Steps

• Stand on your four limbs i.e. your arms and your knees.

• Now keep your toes firm and lift your knees off the floor while exhaling. Keep your elbows and knees straight.

• Then stretch your arms forward to keep your upper body tilted towards the front.

• Lift your hips as much as you can so that your body makes an inverted V-shape.

• Press your arms on the floor and keep your inner arms touching your ears while stretching your neck.

• Now face inwards and gaze at your novel.

• Hold the position for a few seconds then lower your body and knees to come back to the starting position.