Adho Mukha Svanasana : Downward Facing Dog

"Create space with your breath. Space between your joints, space between your thoughts."

Recognized as one of the oldest known yoga asanas, Downward Facing Dog or Downward Dog is also one of the most beneficial. This asana strengthens and realigns the entire body with emphasis of the spine and torso while resting heart and lungs. Drawing lines of energy upward from hands and feet develops powerful groins and abdominals. The gaze or drishti is rooted into the navel-point and has a calming, restorative effect.

Posture Points

  • Keep shoulder blades wide on the back, and drawing towards kidneys.
  • Avoid collapsing in the stomach by drawing the navel-point inward.
  • Avoid chest collapse by rotating outsides of armpits slightly wider and down towards the floor.
  • If spine rounds push tops of thighs back and lengthen inside of spine behind stomach.
  • Draw shoulder blades and knees towards tailbone.
  • Tops of thighs spin inward; Preserve arches by drawing them up as heels sink low.
  • Triceps and biceps hug the arm bone. Inner elbows shine towards each other.
  • Roots of all fingers press into the floor, especially space between thumb and pointer.

Adho Mukha Svanasana: Navel-point in with spine long and inner elbows straight.

Did you Know?
Downward-facing dog is an ancient posture depicted in Egyptian Art that is thousands of years old. It teaches us on a cellular level how everything is connected; how our heels are linked to our shoulders, how fingers influence heart, how our elbow placement effects the spine.

* Disclaimer
Hatha Yoga requires your complete attention. You are responsible for your own practice and knowing what is right for you in the present moment. It is a good idea to practice with the guidance of a teacher you trust before trying more challenging postures on your own.


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