Adho Mukha Svanasana

downward dogAdho Mukha Svanasana // Downward Dog

Getting into the pose:

From Urdhva Mukha Svanasana (Upward Facing Dog) tuck the toes under and push into the hands as you send your tailbone back towards your heels and up into the air.

Things to note:

Make sure the weight of the body is towards the heels – pushing the hands into the floor and opening through the chest to achieve this.
Try and turn the armpits to face each other – creating space between the head and the shoulders.
Track the heels out slightly to create an inward rotation of the thigh (femur bone) to help open the sit bones.
Bend the knees if necessary.

Benefits of the pose:

  • Strengthens shoulders, arms, legs, hamstrings and calves
  • Helps calm the mind and relieve stress
  • Wakes up the body by boosting circulation
  • Helps relieve insomnia, headaches and back pain

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