2100-Asanas_-The-Complete-Yoga-Poses-Daniel-Lacerda

DOWNWARD DOG
Downward Facing Dog Pose
Adho Mukha Shvanasana
(uh-DO MUK-uh shwa-NAHS-uh-nuh)
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
How to Perform the Pose:
1. Start by lying on your stomach with your whole body flat on the floor. Place your palms on the
floor at the bottom of your ribs with fingertips facing forward and elbows tucked in. Engage your
mula bandha, uddhiyana bandha, and ujjayi breathing.
2. Exhale as you engage your core and lift your torso off the floor, and straighten your arms, coming
into a distinct upside-down V shape with your sitting bones up to the sky. Your feet should be in
line with your sitting bones and your hands should be shoulder width apart.
3. Try to keep your legs as straight as possible while pressing the heels to the floor. You should feel
a deep stretch in the back of your thighs (the hamstrings) and your calf muscles.
4. Inhale as you lengthen your spine, keeping your neck long and your shoulder blades down your
back. Try not to round your lower back, keeping it long. Exhale as you press through your chest,
moving it toward your thighs. You should feel a deep stretch in the back of your shoulders.
5. You can either keep your head off the floor (Pose #1) or bring your forehead to the floor (Pose #2)
if your shoulders are open.
6. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the
stretch.
7. To come out of the pose, inhale as you rock into Plank Pose, and exhale as you bend your elbows
into Four Limbed Staff Pose (Chaturanga Dandasana) and lower all the way down to the floor
into the starting position.
Modification:
1. head off the floor
2. forehead to the floor
adho = downward
mukha = face
shvana = dog