The pose replicates a dog bending forward; hence the name ‘downward facing dog’. This pose can be practised by a beginner and with all its health benefits should be included in your daily yoga practice.
Organising the Pose:-
- Come onto all your fours into a tabletop position with the knees right below the hips and hands under the shoulders.
- Exhale and lift the knees off the floor straightening them as you lift the hips towards the ceiling, straightening the elbows, forming an inverted V- shape with your body.
- Hands shoulder width apart, feet hip width apart, pointing straight, with the heels touching the floor.
- Press your palms to the floor, spread the fingers out. Widen through the shoulder blades, lengthening the neck by touching the ears to the inner arms.
- Eye gaze to the navel. Hold Adho Mukha Svanasana for as long as you can.
- Return back to the tabletop position. Relax.
- Align the head and neck with the spine, so they are in a line
- Engage the lower belly by drawing the navel in towards the spine
- Practise this asana if you suffer from high blood pressure, carpel tunnel syndrome, weak eye capillaries, detached eye retina, diarrhoea, shoulder dislocation or injuries
- Lengthens the spine, strengthens the muscles of the chest, thus increasing lung capacity
- Strengthens the whole body specially the arms, shoulders, legs and feet
- It increases circulation to the brain
- Calms the mind and helps to relieve insomnia, fatigue and headache
It is a must to practise this powerful, most beneficial semi inversion to reap its multiple benefits.
Neelanjana Bharadwaj – Yoga Expert