Adho Mukha Svanasana (Downward Facing Dog Pose)

Yoga

-Staff

By Staff

Tuesday, October 14, 2008, 14:30

'Svana' would mean 'dog'. Adho Mukha would mean having the face downward. This Yoga pose resembles a dog that has its head and forelegs rested down while having the hind legs up. Hence the pose derives its name Adho Mukha Svanasana or the 'Downward Facing Dog' pose.

1.Lie down on the stomach, full length on the floor with the face downwards with the feet kept one foot apart.

2.Have the palms on the sides of the chest with fingers straightened pointing in the direction of the head.

3.Exhale and lift the trunk from the floor and straighten the arms.

4.Move the head inwards, placing its crown on the floor. ( The head is also left to hang inwards if not able to be rested on the floor).

5.Straighten the elbows and extend the back.

6.Keep the legs stiff without bending the knees.

7.Press the heels down sinking the soles and the heels completely on the floor with the feet parallel to each other and the toes pointing straight ahead.

8.Stay in the pose with deep breathing for about a minute.