How to do adho mukha svanasana (downward facing dog pose)

What is adho mukha svanasana (downward facing dog pose)?

Adho mukha svanasana is a body stretch pose that resembles the posture of a downward facing dog. The practitioner is required to raise the hips to form an inverted V shape with the torso, thus stretching the spine, hips and lower body muscles.

 What is the technique to practice adho mukha svanasana yoga pose?

• Stithi (starting) postition: Lie down on your stomach with your face to the floor.
• Get on your hands and knees. Your hands should be below the ball of the shoulders. Your knees should be below the pelvis and in line with the hip ball-joint. Your ankles should be in line with your knees. Inhale.
• While exhaling, use your thigh muscles to push your hip to the greatest extent possible.
• Stretch your hands, torso, thighs, hamstrings and calf muscles.
• Hold for 10 counts.
• Now, breathing in, return to original position on the hands and knees.
• Breathe normally.
• Repeat 2 to 4 times.
• The recommended drishti (gaze) is focus on svadisthana chakra.

What are the benefits of adho mukha svanasana pose?

• The full benefit of the asana can be derived only if there is complete stretching of the back, hip, thighs, hamstrings and calves. This energises and strengthens all the posterior lower torso muscles. This also increases flexibility there.
• This asana strengthens the iliosoas muscles which are critical for the strength of the lumbar region of the spine.
• The back muscles of the thigh, the hamstring muscles, quadriceps and calf muscles are strengthened. Therefore, this asana is very good for treating all forms of knee and hip arthritis issues.
• It is also very good for addressing menstruation issues.

What are the contraindications of adho mukha svanasana ? 

• Women should not perform this asana during menstruation or pregnancy.

Some noteworthy points on adho mukha svanasana :

Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana overview 1, Asana Overview 2, Asana Focus or gazing, Pranayama, 

External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, Nadi,