Down Dog!

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Yoga is an amazing full mind and body workout! If you are seeking true alignment with your mind and body then yoga is exactly what you need. One of the most popular postures in yoga is Downward Facing Dog. Downward dog is also known as Adho Mukha Svanasana. It is a forward bend that strengthens your legs and arms. It gives a nice stretch for your calves, shoulders, hamstrings, hands, and arches of the feet. This is a really great posture to use in a sequence as it leads to any other posture you want to perform.

The name Downward Facing Dog can be related to a dog stretching. It is so funny to see how much we relate to other animals around us. I see my cat performing downward dog all of the time!

Here is a breakdown of this posture, Adho Mukha Svanasana…

  1. Start in a seated position facing the front of your mat. Center into your breath.
  2. Walk your hands in front of you and lift hips into a table-top position on your hands and knees.
  3. Your palms should be placed on the mat beneath your shoulders. Place your knees under your hips. Both hands and knees will be equal distance and parallel to each other.
  4. Take a deep inhale as you tuck your toes onto the mat. Exhale as you ground down through your hands and toes and lift your hips up.
  5. Bend each alternative knee and push through the alternate heel. This is just a step to work your way into the posture comfortably.
  6. Your arms can be straight as you use the strength to hold your body lifted in the air. Knees can be as bent as necessary.
  7. Take a few deep breaths in this posture.
  8. To come down, deep bend in the knees as you lower the hips back into a table-top position on all fours again.
  9. Sit back in the hips in a Child’s pose to give your arms and shoulders a nice stretch after sustaining Downward Facing Dog.

I hope you enjoyed the break down. Wishing you strong arms and legs after practicing the posture of Adho Mukha Svanasana!

About the Author

Lauren is a Kripalu Yoga Teacher. She studied her 200 hour teacher training in the Berkshire Mountains of Stockbridge, MA at the Kripalu School of Yoga and Ayurvedic practices. She is also a health coach with a background in nutrition and biology at Ursuline College. She is a writer and an artist. Her dharma or goal in her life is to spread compassion and knowledge.

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