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Adho Mukha Svanasana
(AH-doh MOO-kah shvah-NAHS-anna)
Downward
Facing Dog
According to Light on Yoga, Adho Mukha means
having the face downwards.
Svana means dog.
We all know the pose resembles a dog
stretching itself.
The Benefits:
(from Yoga Journal)
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Calms the brain and helps
relieve stress and mild depression
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Energizes the body
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Stretches the shoulders,
hamstrings, calves, arches, and hands
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Strengthens the arms and legs
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Helps relieve the symptoms of menopause
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Relieves menstrual discomfort
when done with head supported
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Helps prevent osteoporosis
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Improves digestion
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Relieves headache, insomnia,
back pain, and fatigue
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Therapeutic for high blood
pressure, asthma, flat feet, sciatica, sinusitis
Avoiding pitfalls
From Yoga for Arthritis, Ellen Saltonstall &
Loren Fishman, MD
Draw Shoulder blades firmly onto
the back ribs; “do not let the upper arms sag
downward. Roll the biceps upward to maintain outward
rotation of the upper arms. Balance the hands and
feet on all four corners.” Keep the knees bent if
your lower back or hamstrings are tight/stiff to
allow the pelvis to tip so the spine can lengthen.
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