Downward-Facing Dog Pose – Ado Muka Svanasana
- Follow your breath
- Summon your inner strength
- Release the brakes and raise the energy level
One of the most frequently repeated poses in yoga class is Downward Facing Dog. It can be extremely pleasant because it has a beneficial effect on the health of the back muscles, as well as reduces and eliminates fatigue in the legs and calms the breath. Beginners find this position challenging at first, but the more often it is practised, the more comfortable it becomes.
It is good to prepare the joints for more advanced asanas, as well as rest between poses. Generally, before you enter this pose, you should do the table pose (Bharmanasana) when starting to learn the basic traditional yoga asanas.
In the downward facing dog pose, the position of the joints and limbs is important because the distance between the palms and the distance between the feet must not be greater than the distance between the hips and shoulders.
On the other hand, the fingers should not be too spread or closed in order to avoid leaning directly on the root of the hand and thereby stressing the joints. As for the elbows, they stay locked and not turned to the side as in the push-up position.
Benefits of Yoga Pose Downward Facing Dog
- Stretches the tendons and muscles of the back.
- It opens and strengthens the shoulders.
- Relaxes the mind and tired legs.
- Strengthens leg muscles, hip flexors and knee joints.
- Reduces high blood pressure.
- Increases the strength and tone of the abdominal muscles.
- Increases the flow of oxygen to the brain.
- Stretches the spine.
- Builds strong bones.
- Reduces headache, eliminates insomnia.
People who have joint problems are advised to perform exercises performed on the hands with caution, modifications are required to protect the joints!
If you have high blood pressure, stay in this position for 30 seconds!
If you have recently had eye surgery, you should not perform this exercise!
Ado Muka Svanasana Instructions
The starting position is the table position (Bharmanasana). Place your knees under your hips, and extend your arms slightly forward and rest on your toes. With an exhalation, lift your knees off the floor, and with an inhale, slowly lift your hips towards the ceiling and gently lower your heels to the floor (if you still can’t, stay supported on your toes).
Pull your chest towards the floor with each exhalation, breathe deeply and consciously relax your body. Keep your head between your hands and look at your thighs or knees. Come out of the pose with exhalation, and the relaxation position is the child’s pose (Balasana). Stay in this pose for 1-3 minutes.
Variations of Downward Facing Dog Asana
Dynamic version – Lift your heels with your weight on your toes, then lower both feet back down.
Lower and raise one heel and then the other, alternately bending your knees as you shift your weight from knee to knee. Shift your weight onto your hips, and take the strain off your neck and shoulder girdle.
Three-Legged Dog – take one leg off the ground and lift it up by pushing the heel towards the ceiling. Another variant is the same lifting of the leg from the floor, but in such a way as to keep the hips in line, while the knee and the foot s