Written By Dr. SanjanaV.B BHMS,dbrm,CDN 

Reviewed by SIAHMSR

Adho Mukha Svanasana [Downward-facing Dog Pose ]

   It is an inversion asana, often practiced as part of Surya Namaskar [ Salute to the Sun] also. In this pose or asana the head is bend down, while the weight of the body is completely on the palms and the feet. The arms are stretched straight forward, shoulder width apart; the feet are a foot apart, the legs are straight, and the hips area is raised as high as possible like an arch.

   This yoga pose stretches the hamstring and calf muscles in the backs of the legs and strengthens lower limbs and builds strength in the shoulders also.

Adhomukh Swanasana is derived from the pose's similarity to the way a dog stretches when getting up. The Sanskrit word adhas  meaning "down", mukha  meaning "face", svana meaning "dog" and āsana meaning "posture" .Warm up your body ,particularly limbs by doing simple asanas or poses  before start doing Adhomukh Swanasana.

Health benefits of Adho Mukha Svanasana

 Bad sitting postures due to sedentary lifestyle cause weakening of core muscles which may lead to musculoskeletal disorders. Activation of specific core muscle happens in yogasanas involving trunk and pelvic movements.

The “core” muscular network, is also referred to as the lumbo-pelvic-hip complex of the body [trunk]. The activity and health of core muscle  can also influence hamstring muscle function.

Shortening of hamstrings occurs from continuous sitting and it is popularly described as a “computer-desk sitting” syndrome. Shortened hamstrings have a negative effect on mobility of the pelvis and the lumbar spine.

This yogasana helps to:

·       Improve the strength of muscles of legs, arms, and back

·       Improve the flexibility of the hamstrings and calf muscles

·       strengthen the neck and shoulders

·       Improve the blood circulation to lower limbs.

·       To some extent this posture strengthens back muscles also.

How to do Adhomukh Swanasana?

·       Stand on your knees and bend forward  stretching the hand forward and touching the floor and raise your back  from floor .

    As you breath out lift the hips up, straightening the knees and elbows, form an inverted V-shape with the body.

·       Hands are shoulder width apart, feet are hip width apart and parallel to each other. Toes point straight ahead.

·       Press your hands into the ground. Widen through the shoulder blades. Keep the neck lengthened by touching the ears to the inner arms.

·       Hold the downward dog pose and take long deep breaths. Look towards the navel.

·       Exhale. Bend the knees, return to the first step of this yoga pose.

·       Do some relaxing asana after doing this yoga pose.

Contraindications

Do not practice this yoga if you suffer from high blood pressure, Carpel tunnel syndrome, weak eye capillaries, dislocated shoulder or foot injury, neck and back injury etc.

References

1.    https://www.artofliving.org/yoga/yoga-poses/downward-facing-dog-pose

2.    https://www.yogajournal.com/poses/downward-facing-dog/

3.    https://en.wikipedia.org/wiki/Downward_Dog_Pose