Downward Facing Dog Pose, or Down Dog, or Adho Mukha Svanasana Pose is one of those easy looking, yet deceivingly difficult poses that we visit quite often in Yoga. I've offered a couple of visual pics below. As you read through the benefits and instructions, take a look at these pics for more help, if needed.
Benefits of Downward-Facing Dog:
- All over strengthener
- Lowers your heart rate
- Calming
- Stretches Spine
- Energizer
- Increases Blood Flow, especially to the brain
- Improves digestion
Risks: Be mindful of wrists, shoulders and hamstrings
How To: From your hands and knees, align your shoulders over wrists and knees below the hips. Spread your fingers wide, with the middle finger pointing toward the top of your mat. Tuck your toes, engage your core, and draw your hips upward. Root your heels into your mat, engaging your toes in toward your shins. Bring your biceps in line with the ear. Lengthen the spine, and release any held tension in the shoulders by drawing the arm into the sockets. Modifications: heels do not need to be on the earth, and knees may be bent. Rest the head on a bolster or stacked blocks, if needed. If your wrists are suffering, fingers may point outward slightly, but do not get into this habit. A great modification when necessary. **Pay close attention to the spine, that it isn't overly rounded. Be mindful of shrugged shoulders or deep collapsing of the armpit.
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