In Sanskrit, Adho means down, Mukha means face, Svana means dog and Asana means pose or posture.
Adho Mukha Svanasana is an excellent asana for learning and embodying the principle of roots and extension, it strengthens the core and improves circulation, while providing a delicious, full-body stretch. Although it’s a common pose, it’s not an easy one to practice and to learn. So we can say that the Downward-Facing Dog Pose is equal parts strengthening and stretching, according to Annie Carpenter, founder of SmartFLOW Yoga “For some people, this pose is about stretching and opening; for others, it’s learning to stabilize your joints with muscular effort”. In this way, practicing Down Dog can help you build full-body strength and flexibility.
Source: “Yoga anatomy” written by Leslie Kaminoff
In this asana, your body forms an inverted “V” with the feet and hands pressing into the ground and the hips raised upwards, as you can see on the picture above.
Avoid doing this asana if you suffer from high blood pressure, Carpel tunnel syndrome, detached eye retina, weak eye capillaries, dislocated shoulder / shoulder injury, diarrhea or disturbed by headache.
NOW LET'S SEE HOW WE CAN WORK THIS POSE
Lie face down on the floor. Take the feet about 30 cm or 1ft apart. Bend the elbows and place the hands beside the rib cage, as if you were preparing yourself to move the chest away from the floor.
Open the palms and spread the fingers, positioning the middle fingers pointing forward.
Take a breath in and raise the chest and head away from the mat and come to all fours, placing your hands directly under your shoulders.
Check if the fingers are still evenly spread and root down into the floor through all four corners of your hands. (Rooting down means to extend downward energetically like a tree sending down roots into the earth.) Continue breathing.
Inhale, and without lifting or moving the hands, try to move the shoulders away from the hands, keeping the arms strong, firm and straight, exhale and draw your shoulder blades onto your back.
Tuck your toes under. Maintaining the action of step 5, inhale, lift your hips, and lengthen your back through the spine and hips.
Press your thigh bones back into your hamstrings. Straighten your legs to come into the full pose. If this is not accessible keep the knees bent. continue lengthening from your heart down through your arms and up to your tailbone.
Continue breathing. Hold for a few breaths. Release and lower yourself to all fours and then go into Child's Pose (Balasana).
Source: Alo Moves - Online Yoga & Fitness Videos
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