School of Yoga exlains Adho mukha shvanasana – (downward facing dog pose)

 Adho mukha shvanasana technique:

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

Adho mukha shvanasana benefits: 

• 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 and muscles. This also increases flexibility there
• This strengthens the iliosoas muscles which are critical for 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.
• Very good for improving menstruation issues.

Adho mukha shvanasana contraindications 

• Do not perform this asana during menstruation or pregnancy.

Some noteworthy points of Adho mukha shvanasana:

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,