Adho Mukha Svanasana (AH-doh MOO-kah shvah-NAHS-anna), also commonly known as Downward Dog is the most basic and widely-used yoga pose. The name comes from the Sanskrit words adhas meaning ‘down’, mukha meaning ‘face’, svana meaning ‘dog’ and asana meaning ‘posture’ or ‘seat.’
Downward Dog has many benefits for the beginning yogis to the advanced practitioners. Adho Mukha Svanasana stretches, tones and lengthens the entire spinal column. It stimulates and decongests the nervous system. Downward Dog irrigates and tones the kidneys, as well as irrigating and oxygenating the brain. A fresh oxygen supply in the brain stimulates mental functions, improves memory and concentration and can relieve certain types of headaches. Adho Mukha Svanasana helps regulate the functioning of the pituitary and hypothalamus glands and increases blood flow in the circulatory system. The pose improves eyesight and hearing and revitalizes one’s skin tone. Downward Dog nourishes hair follicles and can help prevent or reverse baldness and/or graying. Adho Mukha Svanasana strengthens and tones the arms, shoulders, back muscles, abdominals, hips and thighs. The pose expands the chest and strengthens one’s lungs. Finally, Downward Dog stretches the muscles and nerves in the back of the legs and can help alleviate certain kinds of sciatic irritations.
While Adho Mukha Svanasana clearly has many, many benefits, it should be avoided if any of the following conditions are present:
* uncontrolled high blood pressure
* a detached retina
* weak eye capillaries
* conjunctivitis
* any infection or inflammation of the eye or ears
* recent or chronic injury or inflammation of the back, legs, ankles, knees, hips, wrists, arms or shoulders
How to perform Downward Dog:
1. Begin on the floor in tabletop- on your hand and knees. Place knees directly below hips and hands slightly forward of the shoulders. Spread palms. Index fingers should be parallel or slightly turned out. Turn toes under.
2. Exhale and lift knees away from the floor. In the beginning, keep the knees slightly bent and the heels lifted away from the floor. Lengthen the tailbone away from the back of the pelvis and press it lightly toward the pubis. Lift the sitting bones toward the ceiling. Draw the inner legs up into the groins.
3. On an exhalation, push the top of the thighs back and stretch the heels onto or down toward the floor. Straighten the knees, while taking care not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.
4. Press the bases of the index fingers actively into the floor. From these two points lift along the inner arms from the wrists to the tops of the shoulders. Draw the shoulder blades down the back, then widen and continue to draw shoulders toward the tailbone. Keep the head between the upper arms.
5. Stay in the pose anywhere from 1 to 3 minutes.
6. To release, bend the knees to the floor on an exhalation and rest in Child’s Pose.
For a complete listing of all the classes at Wilmington Yoga Center, please visit us at https://wilmingtonyogacenter.com/classes/yoga-class-schedule/.
