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Named as such because in this yoga pose body looks like that of a dog (Svana) relaxing and stretching while burrowing its face (Mukha) downwards (Adho) towards the shoulders.
Arm-Balancing Pose
Keep the weight even on both hands and both feet. Move the dorsal spine in. From the diaphragm stretch the abdomen up and the chest down.
Downward Facing Dog Pose –
Adho Mukha Svanasana
Benefits
Stretches the spine and strengthens the back
Increases flexibility of the hip, knee, and ankle joints, and strengthens the ligaments and tendons of the legs
Strengthens wrists, arms, shoulders and legs
Stretches hamstrings, calf muscles, back and legs
Reduces back and neck aches
Chakras
Third Eye Chakra (Ajna Chakra)
Throat Chakra (Vishuddha Chakra)
Heart Chakra (Anahata Chakra)
Solar Plexus (Manipura Chakra)
Steps
From All Fours pose, placing your hands directly under your shoulders. Spread your fingers evenly and root down into the floor through all fours corners of your hands.
Inhale deeply taking the body on the feet and the palms as you flex and lift the hips upwards towards the sky/ ceiling.
Lengthen from your heart down through your arms and up to your tailbone.
Root down firmly into the floor through your hands, especially the thumbs, and your balls of the feet. Stretch the toes. Stretch the heels back and center.
Keep your arms straight by anchoring your hands down and drawing the muscles up your arms from your wrists into your shoulders.
Stay in this pose if comfortable for about 5 breaths.
This pose is one of the steps in the group of yoga poses in Sun Salutation (Surya Namaskar). Sun Salutation A. Sun Salutation B.
Arm-Balancing Pose
Keep the weight even on two hands and ONE foot while the other leg is back and up.
Three-Legged Downward Facing Dog
Tri Pada Adho Mukha Svanasana
Steps
From Downward Facing Dog – Adho Mukha Svanasana, raise the left leg placing the weight of the body on the right foot, and stretch the left foot upwards as high as you can get.
Once you gain balance, pull in the tummy and tighten the abdominal muscles and bring the body weight from the right foot to the center of the body, the core.
Strong in this pose with shoulder strength and chest strength, hold it for 2 breaths with a focus not at the shoulders and arms but at the core to take the stretch deeper.
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Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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