Table of Contents
Introduction
The Downward Dog Pose is a yoga pose that is often part of a series of poses, like the Salute to the Sun. It’s sometimes called Downward-facing Dog Pose or Adho Mukha Shvanasana in Sanskrit. People use it as exercise during modern yoga classes.
Beginners can try different variations of the pose to feel more comfortable. It helps to stretch the muscles in the back of the legs, such as the hamstring and calf muscles, and makes the shoulders stronger.
Although some websites suggest not doing the pose during pregnancy, a study showed that it can actually be good for pregnant women. The pose is famous in Western culture and appears in many books, paintings, TV shows, and even in the name of a foldable computer called “YOGΛ”.
The yogic philosophy of the Adho Mukha Shvanasana
The name for this pose is not found in medieval hatha yoga texts. However, a similar posture known as “Elephant Pose” or Gajāsana was described in the 18th-century text called Haṭhābhyāsapaddhati. The text suggests that the pose be repeated “over and over again” from a prone position.
This illustrates the evolution of yoga over time, as different poses were developed and refined through experimentation and observation. It also highlights the importance of constant practice and repetition, which is central to the practice of yoga.
Benefits of Adho Mukha Shvanasana
- Stretches wrists and tones arm muscles
- Tones up your abdomen
- Opens up the chest to strengthen your lungs
- Relieves pain from shoulders and neck
- Improves upper and middle back
- Reduces respiratory disorders such as asthma
Downward-Facing Dog Pose: Step-by-Step Instructions
- Get on your hands and knees and put your hands in front of your shoulders.
- Spread your fingers wide and press down on your knuckles.
- Tuck your toes under your feet.
- Breathe out as you lift your knees off the ground and reach your bottom up to the sky.
- Keep your knees a little bent and make your back long.
- Stretch your legs so your heels go towards the ground.
- Push your index fingers into the mat and lift up your arms from your wrists to your shoulders.
- Squeeze your shoulder blades together and then pull them down.
- Relax your neck and keep your head in between your arms.
- Take 10 deep breaths.
- When you breathe out, bend your knees and sit back onto your heels like you’re giving yourself a big hug. This is called “Child’s Pose.”
Great job! You did a Downward Dog pose!
Advance Variations of Adho Mukha Shvanasana
To experience the benefits of Downward-Facing Dog, there are various ways to modify the pose based on your body’s flexibility. Props or a wall can provide additional support.
Bent-Knee Down Dog Pose
One modification is the Bent-Knee Down Dog Pose, which can be helpful if you have tight hamstrings or low back pain. By bending your knees, you can prevent your back from rounding.
Down Dog Against a Wall
Another variation is the Down Dog Against a Wall, where you bring your hands to the wall, shoulder-distance apart, and walk your feet back until your hips form a 90-degree angle. Your hands can be aligned with your hips or higher on the wall, depending on your comfort level. Keep your gaze directed towards the floor.
Down Dog With Heels Against a Wall
Lastly, if you have tight hamstrings, the Down Dog With Heels Against a Wall is an option. Rest your heels against the wall and maintain a slight bend in your knees. If you are in a class, you can use a rolled blanket as a support for your heels by placing it at the back of your mat.
Therapeutic Applications of Adho Mukha Shvanasana / Downward-Facing Dog
Adho Mukha Svanasana is a yoga pose that stretches and strengthens different parts of your body.
- When you press the base of your index fingers into the mat, your forearms engage and your triceps contract when you straighten your elbows.
- Activating your quadriceps stretches your hamstrings and relaxes them.
- To drop your heels toward the mat, you activate the tibialis anterior muscles and lengthen the gastrocnemius/soleus complex along your calves.
- Contracting the quadratus lumborum, erector spinae, and psoas muscles along your spine and flexing your hips create the movement of your chest toward your thighs.
- Tilt your pelvis forward into anteversion to stretch your hamstrings.
- Engage your quadriceps to further stretch your hamstrings by producing reciprocal inhibition.
Poses Related to Adho Mukha Shvanasana
Preparatory Poses
Puppy Pose
Plank Pose
Cat Pose
Cow Pose
Follow-up Poses
Child’s Pose (Balasana)
Beginner’s Tip of Adho Mukha Shvanasana
- To experience comfort in your hamstrings and low back, keep your knees bent as much as needed.
- Allow your heels to feel heavy as you lower them towards the mat. However, it’s okay if your heels remain lifted off the mat.
- Reach your sit bones towards the wall behind you where it meets the ceiling.
- If you have tight shoulders, place your hands slightly wider than your shoulders and angle them slightly outward.
Contraindications and Cautions of Adho Mukha Shvanasana
If you have high blood pressure, Carpel tunnel syndrome, detached eye retina, weak eye capillaries, dislocated shoulder/shoulder injury, or diarrhea, it is best to avoid doing this asana.
FAQ’s on Adho Mukha Shvanasana / Downward-Facing Dog
What does upward facing dog stretch?
- Upward facing dog stretches the abdomen.
- It opens up the chest to strengthen the lungs.
- This asana relieves pain in the shoulders and neck.
- It stretches the upper and middle back.
How much time we should do Adho Mukha Svanasana?
Once you do Adho Mukha Svanasana you can try these:
When you start, hold the pose for just 30 seconds. With practice, you can try holding it for 3 minutes! To help you stay stable in the pose, you can do two other poses called Dhanurasana and Dhandasana first.
Why do we do downward dog stretches?
The downward dog has several benefits, including:
- It stretches the spine and strengthens the chest muscles, which can increase lung capacity.
- It stretches the entire body, with a focus on the arms, shoulders, legs, and feet.
- Downward dog helps tone muscles throughout the body.
- This asana can also improve overall body posture.
Conclusion
I’ve learned two amazing things while practicing this pose. The first was when a teacher gently put her fingers between my shoulder blades and moved them apart. This small change opened my shoulders and made me stop hunching them up towards my ears. The second thing I learned was during an Ashtanga series. I realized that the power of the pose comes from the pelvis, hips, and torso, not the arms and legs. Instead of pushing through my arms, I lift my hips to enter the pose. This makes a big difference in how I do Downward Dog.