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Ado Mukha Svanasana (AW-Doh MOO-Ka Shvan-Ah-sa-na) is also known as Downward Dog to most yogis. Downward Dog may remind us of the positions that our dogs and puppies take during the course of their day. The dog’s rump is high in the air and their paws are outstretched. Their postnap stretch is very similar to this yoga pose which requires the body to be diligent and patient with itself. Downward Facing dog teaches you the push-pull dynamics of yoga where movement in one direction is balanced by action in the opposite direction. With push-pull dynamics, you are simultaneously creating strength and flexibility, extension and stability.
Benefits
Downward Facing Dog tones the upper back. It has several benefits including:
- Relieves stress and mild depression
- Energizes the body
- Stretches shoulders, hamstrings, calves, arches, and hands (Great for runners!)
- Strengthens the arms and legs
- Can relieve symptoms of menopause
- Helps prevent osteoporosis
- Improves digestion
- Relieves headache, insomnia, back pain, and fatigue
- Therapeutic for high blood pressure, asthma, flat feet, sciatica, and sinusitis
Contraindications
- Carpal Tunnel Syndrome (For mild wrist pain, however, you may want to try resting your hands on the table, but as if you’re going to pick something up with the pads of your fingers. Press into the table for a few seconds and repeat a few times.)
- Diarrhea
- Late-term Pregnancy
- High blood pressure or headache (Support your head on a bolster or block, ears level between the arms when doing this pose)
Proper Form
Form is essential when you want to achieve optimal results in yoga and exercise, in general. To build the proper foundation, come on all fours like a puppy. Place your knees right under your hips, making sure that you have fully extended your spine. Place your hands on the mat, shoulder-width apart, and lightly spread your fingers. Make sure your middle finger faces directly forward. Connect all of the joints in your fingers and your inner and outer palm to the ground.
Lift your pelvis to the ceiling and draw your hips back, and look at your feet. They should be hip distance apart, along with your pelvis. Your heels may or may not touch the ground, and that’s okay, because you want to feel that you have room to grow in this pose. It’s important to make sure you have the right form otherwise the pose becomes unstable (you’ll end up wobbling), your joints become stressed, and your organs become compressed.
Downward Dog can be a very relaxing pose. To obtain the blissful benefits, you need to shift your weight back into your hips. Bend your knees so you can stretch back into your hips by pressing into your hands, extending your arms, and pulling your tummy in slightly. When you get that “Aha” moment, it will feel as if your weight is solely centered in the pelvis and your arms will feel lighter. If you have tight hamstrings, practice this pose for a while longer, gradually straightening your legs as if a strong wind was pressing your thighs and shins back.
Also, align the crown of your head with the natural line of your spine. If you tilt the crown of your head up, this crunches the cervical vertebrae of your upper spine. Allowing your neck to head to drop forward provides for a nice stretch but can stress your neck too. The key is to align your ears with your upper arms which should connect your head with your spine.
On the inhalation, emphasize the broadening of your shoulders and extension through your arms to bring more space into your lungs. As you exhale, focus on the movement (of breath) of your legs down to your shins and heels. As you relax, you’ll realize how nourishing this stretch can be. All of the actions of this pose and your strength and flexibility will become more natural with practice and patience.
