Quintessentially Downward Dog

Downward Dog Pose, Adho Mukha Svanasana in Sanskrit, has been called one of yoga's widely recognized yoga poses. The name derives from the pose's resemblance to the way a dog stretches when getting up. Adho mukha translates to having your face downward and svana means dog. This pose strengthens the ankles and legs as well as relieves pain and stiffness in the heels. If held for one minute, downward dog restores energy and with regular practice rejuvenates the whole body.

More Benefits of Downward Dog Pose

• Improves blood flow to the brain, head, neck, fingers and toes

• Reduces stiffness in the shoulder blades and arthritis in the shoulder joints

• Lengthens and strengthens the back and paraspinal muscles

• Increases circulation to the chest, improves respiration and calms the brain

• Decreases congestion in the pelvic and abdominal organs

• Relaxes the nervous system and relieves vasomotor symptoms

• Enhances memory, concentration and creativity

Work in the Posture

*Elongate the spine and feel the energy in the spine moving up from the neck to the hips

*Move the shoulder blades into the back ribs and up to the waist

*Maintain the weight evenly on both hands and feet

*Keep the thighs and feet parallel to each other and stretched equally

*Press the legs away from the torso

*Extend firmly through the forearms and upper arms

*Relax the neck and breathe normally

Contraindications:

Do not practise this pose if you have carpal tunnel syndrome, shoulder, ankle or wrist injuries, or are in an advanced stage of pregnancy. Support your head on a block or bolster if you have high blood pressure or frequent headaches. Avoid this pose unless you are practising under the supervision of a qualified teacher.

Adho Mukha Svanasana