ADHO MUKHA SVANASANA
Adho Mukha Svanasana, also known as Downward Facing Dog, is an exceptional stretch that tones the legs and back of the ankles, opens the chest, massages the abdominal muscles and increases circulation to the head and neck.
Just watch a dog after his nap as he stretches his front paws away and sticks his bottom out and allows his spine to lengthen.
Brief Explanation of Posture
An inversion with both hands and feet on the floor lifting the hips
‘Adho Mukha Svanasana is an arm balance, a partial inversion and a restorative pose. It can be an active pose for stretching and strengthening various regions of the body or a pose we return to for a rest during practice.’ [1]
There are no Prohibitions in this posture but the following precautions should be made aware.
Be mindful if you experience wrist or ankle problems due to Arthritis, Carpal Tunnel Syndrome, RSI or Lupus. If you have arthritis then you are encouraged to weight bear on your wrists or ankles as this is beneficial but only when the symptoms are not active.
Be mindful of rounded backs (Kyphosis) and know that it's fine to bend your knees in the posture.
High Blood pressure and Heart problems - BWY Guidelines suggest that those who suffer from the above should not normally bring the head lower than the heart. Have a bolster or block to support the head.
Possible Props
Wedges or blocks can be used to raise the hands and feet.
A wall or chair can be used to raise the hands.
Straps can be used to lift the hips.
A bolster can be used to support the head in a relaxing downward dog.
Areas to be Prepared
Hamstring, spine and shoulder stretches
Shoulder flexibility
Method
From Marjaryasana (cat pose) check that your hands are below shoulders and knees are under hips. Spread your fingers on the mat and tuck your toes under. Draw in your lower abdomen and begin to lift your knees with control. Lift your heels, tilt the pelvis away slightly and begin to lift your hips towards the ceiling. Begin to straighten the legs and encourage the heels towards the floor. Encourage your shoulders back and down. The feet and palms of the hands should be wide and flat on the floor and the backs of the knees open to anchor the hips. The front ribs stay soft and the shoulders must be relaxed and free. Dog pose gives you energy. It is a lovely asana for really feeling the stretch from the tailbone to the top of the neck in one line as you exhale and reach further and further. It is also a very good asana to warm up in before doing inverted postures.
While in the posture encourage your shoulders back and down. Use your breath to deepen posture. Lengthen torso on inhale, release into posture on exhale and encourage your heels to the floor
To come out of the posture step your feet towards your hands and take some breaths in a relaxed forward bend. Lower the knees and come into Balasana (child’s pose)
Modifications
Keep the knees bent. Using a wall, chair or ledge to work at supported half downward dog.
Variations
From the downward dog position raise one leg keeping the toes of the foot pointing down toward the mat then open at the hip and lift the leg higher.
Bend your elbows and come onto your lower arms into half dog
Bring your wrists together so both thumbnails are touching.
Place your feet on a wall (in preparation for handstand)
Bring your ankles together and turn your toes outwards (ballet feet)
Wide legged downward dog
Counterposture
Balasana (Child’s pose)
Likely Practical Benefits
Stretches hamstrings and gluteus maximus muscles
Strengthens upper body
Stretches shoulder joints
Blood supply to brain increased
Blood supply to facial tissues and sinuses increased
Likely Esoteric Benefits
Resting
Calming
Restorative
source: http://www.yogabarn.co.uk/yoga-barn-journal/2010/4/10/yoga-posture-of-the-month-adho-mukha-svanasana-downward-dog.html
