Adhomukha Svanasana (Downward Facing Dog)

Asanas are yoga poses that are comfortable, firm and relaxed.

One most common yoga pose, which we will learn in the earlier stage of our yoga practice, and will continue practicing, is Adhomukha Svanasana (Downward Facing Dog).

Benefit of this pose:

Downward facing dog calms the brain, relieve headache and fatigue, hence suitable for our stressful life in Singapore. It stretches the heels achilles tendon, calves, hamstrings, hip and shoulders. It enhances blood circulation, and improves the functions of digestive organs. It is one of the poses to reduce hypertension.

Technique:

  1. From Tadasana, come into hands and knees, table top position.
  2. Tuck in the toes, feet separated to hip-width apart
  3. Exhale, raise the hips to the ceiling, straighten the arms and legs. Keep the weight evenly distributed across hands and feet
  4. Keep extending and straightening the arms, pushing back with palms firmly grounded
  5. Shoulders should not be overly engaged. Elbows should not be hyper extended.
  6. Keeping head down, neck and spine straight, and look towards the navel
  7. If possible, press heels down on the floor.
  8. It should look like a V-shape, with the hip at the highest point.

Counter pose:

Upward facing dog and child’s pose

Contraindications:

Wrist injury, sciatica, lower back problems, carpal tunnel syndrome, pregnancy, high blood pressure should not maintain in this pose for too long

Done By: Student Eileen Ang