Serenity in Scrubs - Adho Mukha Svanasana

Adho Mukha Svanasana

Adho in Sanskrit means down and Mukha translates to face.  Savana is a dog, and asana means pose.  Hence, the name downward facing dog.  This asana strengthens the core, arms, and glutes and stretches the calves and hamstrings while relieving pain and stiffness in the shoulders and heels.  Downward-facing dog even helps to ease fatigue as it rejuvenates brain cells (Iyengar, 1979). Adho Mukha Svanasana is the primary position of a Vinyasa-style class where students will generally move to other poses from this position. It is also a part of the sun salutations incorporated into Vinyasa classes to generate the heat and rhythm of the yoga class. 

To Do Downward Facing Dog, follow these steps:

1.      Start on all fours, in a tabletop position with hands shoulders distance apart.

2.      On an inhale, tuck your toes under and bend your legs as you lift your hips towards the sky.

3.      Ensure you press evenly through the palm of your hands and that your fingers are spread wide on the mat.

4.      Fully extend your arms to lengthen your spine.

5.      Straighten your legs and let your head relax.  If your heels do not touch the ground, that is ok.  Over time, as flexibility improves, the heels will naturally come to touch the mat.

6.      Hold for several breaths before returning to the tabletop position.

Modifications:

If you have knee pain or injuries, keep the knees bent to your comfort level.

For those with wrist pain or injuries, you may come down to the forearm. Also, putting a folded blanket under the wrists may help relieve pressure.

Add this to your next flow!

Reference:

Iyengar, B.K. (1979). Light on yoga. New York: Schocken Books.