Yoga for Beginners Intro – Part 6 of 20

Downward Facing Dog
Sanskrit Name: Adho Mukha Shvanasana
Adho = Downward
Mukha = Face
Svana = Dog

Prev | Next

Yoga for Beginners Intro – Part 6: Downward Facing Dog

Sanskrit Name: Adho Mukha Shvanasana
Adho = Downward
Mukha = Face
Svana = Dog

Benefits:

  • Creates flexibility and strength throughout the whole body
  • Awakens and stretches the entire backside of the body
  • Decompresses the spine
  • A great opener for the chest and shoulders
  • Lengthens the hamstrings, calves and Achilles tendon
  • Tones and strengthens the arms, hands, upper body and legs
  • Inverted pose – increases circulation to the brain and calms the nervous system
  • Removes fatigue and rejuvenates the body

Points:

  • Focus on grounding through the knuckles especially the knuckle of the index finger to take the weight out of the wrists.
  • Focus on the extension and length in the spine
  • Sit bones (at the base of the pelvis) lift toward the ceiling and the lower back arches

Modifications:

  • If it hurts the wrists fold the mat over three times. Place the palms of the hands on that extra padding with the knuckles coming off the mat. Press the knuckles into the floor.
  • If the shoulders are tight have the index finger point straight forward. If the shoulders are more open point the middle finger forward towards the front of the mat.

Leave a Reply