Adho Mukha Svanasana

Downward-Facing Dog

Adho Mukha Svanasana, Adho Mukha Shvanasana^[1] (Sanskrit: अधोमुखश्वानासन; IAST: Adho Mukha Śvānāsana), Downward-Facing Dog Pose,^[2] Downward Dog,^[3] or Down Dog,^[4] is an asana.

Etymology

The name comes from the Sanskrit words adhas (अधस्, Adhas) meaning "down", mukha (मुख, Mukha) meaning "face", svana or shvana (श्वान, śvāna) meaning "dog",^[1] and asana (आसन) meaning "posture" or "seat".^[5]

Anatomical Focus

Primary Muscles

• Trapezius (Traps), Latissimus Dorsi (Lats), Triceps, Gluteus Maximus (glutes), Hamstrings, Full Body/Integrated^[6]

Secondary Muscles (Synergists/Stabilizers)

• Rhomboids, Rotator cuff, Anterior and Medial Deltoids (delts), Posterior Deltoids (delts), Extensors, Serratus Anterior, Soleus, Gastrocnemius Body/Integrated^[6]

Description

The preparatory position is with the hands and knees on the floor, hands under the shoulders, fingers spread wide, knees under the hips and typically about seven inches (17 cm) apart, with the spine straightened and relaxed.

On a deep exhale, the hips are pushed toward the ceiling, the body forming an inverted V-shape. The back is straight with the front ribs tucked in. The legs are straight with the heels reaching to the floor. The hands are open like starfish, keeping the forefinger and thumb pressing down on the floor/mat. The arms are straight, with the inner elbows turning towards the ceiling. If one has the tendency to hyper extend elbows, keeping a microbend to the elbows prevents taking the weight in the joints. Turning the elbows up towards the ceiling will engage the triceps and build strength. The shoulders are wide and relaxed. Line up the ears with the inner arms which keeps the neck lengthened. The hands are shoulder width apart and feet remain hip-width apart. If the hamstrings are very strong or tight, the knees are bent to allow the spine to lengthen fully. The navel is drawn in towards the spine, keeping the core engaged.

The hips move up and back. Focus is on the breath while holding the posture, with deep, steady inhalation and exhalation creating a flow of energy through the body. On an exhale, the practitioner releases onto the hands and knees and rests in balasana (child's pose).

Benefits

BKS Iyengar asserts that this posture stretches the shoulders, legs, spine and whole body; builds strength throughout the body, particularly the arms, legs, and feet; relieves fatigue and rejuvenates the body; improves the immune system, digestion and blood flow to the sinuses, and calms the mind and lifts the spirits.^[7]

See also

• Sūrya namaskāra
• List of Hatha yoga postures

References

1. ^ ^{a b} "Adho Mukha Shvanasana - AshtangaYoga.info". http://www.ashtangayoga.info/practice/asana-vinyasa-series/surya-namaskara-a-sun-salutation/item/adho-mukha-shvanasana/. Retrieved 2011-04-11. 
2. ^ "Yoga Journal - Downward-Facing Dog Pose". http://www.yogajournal.com/poses/491. Retrieved 2011-04-09. 
3. ^ VanEs, Howard Allan (12 November 2002). Beginning Yoga: A Practice Manual. Letsdoyoga.com. p. 163. ISBN 9780972209403. http://books.google.com/books?id=T2x_HIoUN7AC. Retrieved 9 April 2011. 
4. ^ Calhoun, Yael; Calhoun, Matthew R. (June 2006). Create a Yoga Practice for Kids: Fun, Flexibility, And Focus. Sunstone Press. p. 36. ISBN 9780865344907. http://books.google.com/books?id=3k6BmczBg4AC&pg=PA36. Retrieved 9 April 2011. 
5. ^ Sinha, S.C. (1 June 1996). Dictionary of Philosophy. Anmol Publications PVT. LTD.. p. 18. ISBN 9788170412939. http://books.google.com/books?id=-zzRvh1fRzEC&pg=PA18. Retrieved 9 April 2011. 
6. ^ ^{a b} "Downward-facing Dog". acefitness.org. American Council on Exercise. http://www.acefitness.org/exerciselibrary/18/downward-facing-dog. Retrieved 27 March 2011. 
7. ^ Iyengar, B. K. S. (1 October 2005). Illustrated Light On Yoga. HarperCollins. p. 57. ISBN 9788172236069. http://books.google.com/books?id=pbx5AAAACAAJ. Retrieved 8 April 2011. 

Further reading

• Iyengar, B. K. S. (1 October 2005). Illustrated Light On Yoga. HarperCollins. ISBN 9788172236069. http://books.google.com/books?id=pbx5AAAACAAJ. Retrieved 9 April 2011. 
• Saraswati, Swami Satyananda (1 August 2003). Asana Pranayama Mudra Bandha. Nesma Books India. ISBN 9788186336144. http://books.google.com/books?id=YpR1QgAACAAJ. Retrieved 9 April 2011. 
• Saraswati, Swami Satyananda (January 2004). A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya. Nesma Books India. ISBN 9788185787084. http://books.google.com/books?id=eWOrAAAACAAJ. Retrieved 9 April 2011. 

External links

• Step by Step Instruction
• Animated Instruction