How to perform Downward facing dog?

Topic / post : How to perform Downward facing dog?

Imagine starting your day with a gentle stretch that awakens your body and calms your mind. Adho Mukha Svanasana, or Downward Facing Dog pose,

offers just that downward facing dog, or  Adho Mukha Svanasana in Sanskrit, is a popular yoga pose that is often practiced as part of a yoga flow or sequence.

It is considered a foundational pose and is commonly used as a resting position in between other yoga poses.

Pronunciation : 

  • The pronunciation of “Adho Mukha Svanasana” is as follows:

Adho: /ˈɑːdhoʊ/ (AH-doh)

Mukha: /ˈmʊkhə/ (MOO-khuh)

Svanasana: /ˌsvɑːnəˈsɑːnə/ (SVAH-nuh-SAH-nuh)

 

So, when you say “Adho Mukha Svanasana,” it would sound like:

“AH-doh MOO-khuh SVAH-nuh-SAH-nuh.”

 

How to perform Downward facing dog? 

Steps : 

How to perform Downward facing dog?
Miriam Alonso : pexels
  • Start by coming onto your hands and knees, with your hands directly under your shoulders and your knees under your hips.
  • Your fingers should be spread wide apart, providing a stable base of support.
  • Tuck your toes under and begin to lift your knees off the mat, straightening your legs.
  • As you do this, imagine your hips moving up and back towards the ceiling.
  • As you lift your hips, aim to create an inverted V shape with your body.
  • Your arms and back should be straight, and your legs should be extended as much as possible without locking the knees.
  • Press your palms firmly into the mat, distributing the weight evenly between your hands.
  • Your fingers should be actively pressing into the ground, with the middle finger pointing forward.
  • Engage your core muscles by drawing your belly button towards your spine.
  • This action will help support your lower back and create stability in the pose.
  • Allow your head and neck to relax, releasing any tension.
  • Your gaze can be directed towards your legs or your belly button, depending on what feels comfortable for your neck.
  • Focus on lengthening your spine. Imagine your tailbone reaching towards the ceiling while your heels press down towards the mat.
  • This elongation creates space and decompression in the spine.
  • Check your alignment. Ensure that your wrists are directly under your shoulders, and your feet are hip-width apart.
  • Spread your toes and press them into the mat for added stability.
  • Take deep, even breaths in and out through your nose.
  • Allow your breath to flow smoothly, keeping your body relaxed yet engaged in the pose.

 

Hold : 

  • Hold the pose for several breaths or as long as it feels comfortable for you.
  • Beginners may start with 30 seconds and gradually work their way up to a minute or more.
  • To release the pose, gently bend your knees and lower them back to the mat, coming back into the starting position on your hands and knees.

 

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Benefits of Adho Mukha Svanasana

 

➊ Full-body stretch:

Downward Facing Dog provides a deep stretch for multiple muscle groups, including the shoulders, hamstrings, calves, and arches of the feet.

 

➋ Strengthening:

This pose strengthens the arms, shoulders, and wrists, as well as the muscles of the core, legs, and feet.

 

➌ Spinal alignment:

Downward Dog helps lengthen and decompress the spine, promoting better posture and alignment.

 

➍ Improves flexibility:

Regular practice of this pose increases flexibility in the hamstrings, calves, and Achilles tendons, which can contribute to improved overall flexibility.

 

➎ Enhances circulation:

The inverted nature of the pose encourages blood flow to the upper body and head, improving circulation throughout the body.

 

➏ Relieves tension:

Downward Facing Dog can help alleviate tension and tightness in the shoulders, neck, and upper back, making it an effective pose for reducing stress and relieving headaches.

 

➐ Energy boost:

The pose can help invigorate the body and mind, providing a natural energy boost.

 

➑ Calming effect:

Downward Dog is known to have a calming and grounding effect on the nervous system, promoting relaxation and reducing anxiety.

 

➒ Improves focus and concentration:

Practicing this pose can help improve focus, concentration, and mental clarity.

 

➊⓿ Core engagement:

Holding the pose requires engaging the abdominal muscles, contributing to core strength and stability.

 

  • Remember, these benefits can be experienced with regular practice over time. It’s important to listen to your body and practice the pose safely, modifying or avoiding it if you have any specific injuries or conditions.

 

Time limit to do this pose / Aasana

  • The time limit for holding Adho Mukha Svanasana (Downward Facing Dog pose) can vary depending on your comfort level, fitness level, and personal preference.
  • As a general guideline, beginners may start by holding the pose for about 30 seconds to a minute.
  • Over time, you can gradually increase the duration as you build strength and flexibility.
  • Intermediate practitioners may aim to hold the pose for 1-2 minutes,
  • while more advanced practitioners may hold it for longer periods, such as 3 minutes or even longer.

 

FAQ’S : How to perform Downward facing dog? 

Here are some  (FAQs) about Adho Mukha Svanasana (Downward Facing Dog pose) in yoga:

 

➊ Is Downward Facing Dog suitable for beginners?

  • Yes, Downward Dog is often taught to beginners as it is a foundational pose in yoga.

However, it can be challenging for some individuals due to its requirements of flexibility and strength.

Modifications and props can be used to make it more accessible for beginners.

 

➋ Can Downward Dog help with back pain?

  • Downward Facing Dog can provide relief for some people with back pain by elongating the spine and stretching the muscles along the back.

However, it is important to practice with proper alignment and avoid any discomfort.

It’s advisable to consult a healthcare professional before starting any new exercise if you have pre-existing back conditions or concerns.

 

➌ How long should I hold Downward Dog?

The duration of holding Downward Dog can vary depending on your level of comfort and practice.

Initially, you can aim to hold the pose for 5-10 breaths and gradually increase the duration as you build strength and flexibility.

Advanced practitioners may hold the pose for longer periods.

 

➍ How can I modify the Downward Dog pose for wrist pain? 

Yes, if you have wrist pain or limitations,

you can modify Downward Dog by using yoga props such as blocks or using fists instead of fully extending your palms.

Placing the hands on an elevated surface, like the edge of a folded mat, can also alleviate wrist discomfort.

➎ Are there any precautions or contraindications for Downward Dog?

  • Individuals with carpal tunnel syndrome, high blood pressure, or wrist, shoulder, or neck injuries should be cautious and may need to modify or avoid the pose.

If you have any specific medical concerns or conditions, it is advisable to consult with a qualified yoga instructor or healthcare professional before attempting the pose.

Healthflies says :

  • Remember to practice mindfully, listen to your body, and make adjustments as necessary.
  • If you have any specific concerns or questions, it’s always a good idea to seek guidance from a qualified yoga instructor.

 



 

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