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Adho Mukha Svanasana

(AH-doh-MOO-kah-shvah-NAHS-uh-nuh)

adho – downward
mukha – face
svana – dog

As a fundamental yoga posture, Adho Mukha Svanasana is also, without a doubt, the most commonly known to the broader community and despite its commonality is no easy task. This inversion is forever evolving; as a new student and as an experienced yogi this asana supports the flow of energy and the coming together of the mind and body, finding pure consciousness. It does this by combining the calming benefits of a forward fold, the posture improving and invigorating inversion and creating body and mind strength through arm balancing.

It is best to learn to come into Adho Mukha Svanasana starting from the ground on all fours:

  1. Wrists below your shoulders and knees below your hips. On an exhale tuck your toes and straighten your legs, lifting your sit bones towards the ceiling.
  2. Keep a slight bend in the knees whilst continuing to encourage your heels down toward the floor.
  3. Arms remain active by grounding into your hands. Press into the knuckles of your forefinger and thumbs to alleviate pressure from your wrists.
  4. Relax your head so that your neck is long. Shoulder blades drawing down your back allowing the chest and head to release toward the floor and then back toward the thighs.
  5. Breathe here for at least three deep breaths.

Finding space upside down for both calmness and strength; by grounding your hands, lengthening your legs and pushing your hips high towards the sky. Allowing your energy to flow.

You’ll find the Downward Dog Pose in just about every Power Class such as this one Build Your Chaturanga.

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