Adho Mukha Svanasana

adho = downward
mukha = face
svana = dog

Down dog is probably the most common and frequently practiced poses in a vinyasa class and there are loads of reasons why we visit it time and time again.

It calms the brain and nervous system and helps relieve stress, anxiety and mild depression. At the same time this energising pose improves digestion, builds strength and stretches the shoulders, hamstrings, calves, arches, and hands.

Down dog is wonderful for women to relieve menstrual discomfort, menopause and prevent osteoporosis.

Shape in Flow

1. Come onto all fours, position your hands under your shoulders and spread your fingers wide.

2. Tuck your toes under and lift your hips toward to sky.

3. Keep your knees bent, press firmly into your hands and relax your neck.

4. Tilt your sitbones and tailbone up and press your thighs back, strengthen the legs and begin to straighten if possible.

5. Breathe in and out your nose for 5 slow, steady breaths.

6. Rest in child’s pose. (balasana)

You can enjoy this pose anytime of day or night, beware that it is energizing so it’s best not to practice right before bed.

Try it first thing in the morning, alone or as part of a flow. A few breaths in down dog is also a great way to shake off the day and reset your energy.

Let me know in the comments below your fave postures and which asana you would like to see featured in this series next!!

To learn more about proper, safe and beneficial alignment – register for our upcoming Course in Body Geometry

Love,

Team Alchemy