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Downward-Facing Dog Pose (Adho Mukha Svanasana)

Down Dog With Gretta Iyengar

Interesting Fact: Downward-Facing Dog, or Adho Mukha Svanasana, is one of the most iconic yoga poses. It is often used as a transitional pose in Vinyasa sequences and is a key component of Sun Salutations. This pose is named after the way dogs naturally stretch their bodies.

Benefits of Downward-Facing Dog

Physical Benefits:

  • Strengthens: Arms, shoulders, and legs.
  • Stretches: Hamstrings, calves, and spine.
  • Improves: Posture and alignment.
  • Relieves: Back pain and tension.

Energetic Benefits:

  • Calms: The mind and relieves stress.
  • Energizes: The body by increasing blood flow.
  • Balances: Chakras, particularly the Root (Muladhara) and Solar Plexus (Manipura).

Contraindications:

  • Recent or chronic injury to the back, hips, arms, or shoulders.
  • Unmedicated high blood pressure or glaucoma.

Practice Guide

Dristi (Gaze): Focus on your navel or between your feet to maintain balance and alignment.

Bandhas (Energy Locks):

  • Mula Bandha: Engage the pelvic floor.
  • Uddiyana Bandha: Draw the navel in and up.

Mudras (Hand Gestures):

  • No specific mudra is required, but you can use Anjali Mudra (palms together) for grounding before and after the pose.

Counter Pose:

  • Child’s Pose (Balasana) to release tension in the shoulders and back.

Step-by-Step Guide

  1. Starting Position: Begin on your hands and knees in a tabletop position. Align your wrists under your shoulders and your knees under your hips.
  2. Hand Placement: Spread your fingers wide and press firmly into the mat, especially the area between your index finger and thumb.
  3. Lift Hips: Tuck your toes and lift your hips towards the ceiling, straightening your legs as much as possible. Your body should form an inverted “V” shape.
  4. Alignment: Keep your head between your upper arms, ears in line with your upper arms. Ensure your shoulders are away from your ears and your neck is long.
  5. Engage Muscles: Engage your core and leg muscles. Press your heels gently towards the mat.
  6. Breathing: Maintain steady and even breaths throughout the pose.
  7. Hold: Stay in the pose for 20-30 seconds initially, gradually increasing the duration as you become more comfortable.

Exiting the Pose:

  1. Lower Knees: Gently lower your knees to the mat.
  2. Rest: Transition into Child’s Pose to relax and release any tension.

Pro Tips

  • Hand Placement: Ensure your hands are shoulder-width apart and fingers are spread wide to distribute weight evenly.
  • Shoulder Engagement: Actively press your hands into the mat to lift your shoulders away from your ears.
  • Legs and Hips: Keep lifting your hips high and pressing your heels down to deepen the stretch in your hamstrings and calves.
  • Breath Awareness: Focus on your breath to maintain balance and calmness in the pose.
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