Downward Facing Dog / Adho Mukha Svanasana
Downward facing dog is the most recognisably known yoga pose there is (probably), it stretches the body from the feet all the way up through the hips down the arms and into the hands.
(AH-doh MOO-kah shvah-NAHS-anna)
“Ahdoh” – Downward.
“Mookah” – Face.
“Svana” – Dog.
How to do Down Dog:
- Start by coming down onto your hands and knees (table top), Be sure to have your knees directly below your hips and your wrists below your shoulders.
- Spread the fingers of each hand and gently push down through the underside of the knuckles, as you tuck the toes take a deep inhale.
- As you exhale send the sit bones upwards pushing down through the heels and straightening the legs, keeping a bend in the knees if you have tight hamstrings.
- Next, roll the shoulder blades around to the front of the body by facing the biceps forwards.
- Squeeze the thighs inward and relax the neck allowing the head to hang between the shoulders.
- Pushing down through the hands send the chest towards the thighs and the sit bones towards the ceiling.
- Hold for 5 to 10 breaths.
- Exhale back down onto your hands and knees and finish by coming into Childs pose.
Benefits of Down Dog:
- Calms the mind and helps relive stress.
- Energises the whole body.
- Stretches the sole of the foot, calves, hamstrings, spine, shoulders and arms.
- Helps prevent osteoporosis.
- Improves digestion.
- Relief from headaches, back pain and fatigue.
- Also good for blood pressure, sciatica and sinusitis.
For many years I have enjoyed an active lifestyle, this included rock climbing, mounting biking and windsurfing now days its all about the yoga, swimming or going to the gym, and along side all of these I take a great interest in the foods that I consume. I love to research new recipes and know how all the different whole foods that I am using are going to benefit me not only with my physical body but also my mental body. I love to share and inspire people to be come healthier be it through yoga, or adopting a cleaner whole foods eating plan.