Downward Facing Dog (Adho Mukha Svanasana) can really come to life providing you correctly position the shoulder girdle and pelvic girdle. This asana stretches and rejuvenates the entire body from the feet all the way up to the hips and down through the wrist and hands. The shoulders, hamstrings, calves and hands are all stretched and the arms and legs are strengthened. This asana also calms the brain and helps relieve stress and mild depression.
Step by Step Guide to Downward Facing Dog
• On all fours
• Tuck the toes under and then lift the hips up and back while straightening the legs
• Keep the thighs and heels high
• Rotate the shoulders out, (if difficult to straighten arms turn hands out slightly alternatively if you are hyperflexing your elbows turn your palms slightly in)
• Rotate the forearms inwards
• The feet should be hip distance apart with outer edges of the feet parallel
• Press the thighs back and lengthen the spine
• Take the inner thighs back to soften the pressure in your lower back and draw the tailbone back and heels down if you can
• You may find it difficult to straighten the legs, if so bring your feet wider apart and keep your knees slightly bent if necessary
• You should maintain a light engagement in your abdomen during this asana
• The head should be relaxed down between the arms with the eyes gazing back to the ankles if possible.
Any wrist issues you can rest on forearms.
Any injuries to the back, hips, arms or shoulders, you need to ensure you correctly position the body in order to protect the joints. Only work within the limits of own body and rest at any time.
What Our Clients Are Saying
"Shanti's approach to wellbeing is wholesome. She takes you on a journey to awaken the body's natural healing potential. You will leave feel centred and blissfull".