Beginner’s Guide to Adhomukha Shvanasana

Adhomukha Shvanasana or commonly known as downward dog is one of the most recognized yoga poses. Benefits of this asana include strengthening of the arms and shoulders and stretching out the gluteal muscles, hamstrings, calves and Achilles tendon. It also enhances blood circulation and brings energy back to the body by removing fatigue. This is the main reason why I would consider this asana to be a very important pose in a yoga sequence because if it is done properly it can help you regain your energy and aid you in not tiring easily during your sequence. Honestly, this is a pose I have yet to perfect but this simple guide that I prepared has helped me and I hope it helps anyone who is also having difficulty with this asana so that they can reap all the benefits this asana has to offer.
 Warmup ———— focus on wrists, shoulders, triceps, hips, glutes, hamstrings, calves and ankles
While standing
• Wrist rotations – 5 counts clockwise and anti-clockwise on each wrist
• Rotate both arms clockwise – 10 counts
• Rotate both arms anticlockwise – 10 counts
• Tricep stretch – 10 counts on each arm
• While standing swing one leg front and back while not moving upper body -10 counts on each leg
• Squats – 15 counts
• Hamstring stretch by bending leg to the back while standing – 10 counts on each leg
• Hamstring stretch by bending leg and bringing knee towards the chest while standing – 10 counts each leg
• Calves stretch by pushing against wall and with one leg forward and the other behind – 10 counts and switch legs – 10 counts
While lying down
• While lying down on the mat with back on the mat, bring one knee towards your chest using a strap around your feet push feet away from chest and try to straighten your leg while using your arms to pull the strap towards your chest- 10 counts on each leg
• Ankle rotations – 5 counts clockwise and anti-clockwise on each ankle
 Getting into the pose
• From a table top position with hands shoulder width part lift your hips towards the sky on exhale. Press your palms into the mat while lifting your hips and straightening your legs and grounding your heels towards your mat. Feel the lengthening of the spine. Stay here for 5 breaths.
 Tips
• Gaze between your legs
• Keep the weight evenly distributed across your hands and feet
• Belly should be in
 Variation
• Bend legs at the knees slightly and heels off the ground
By Rhadhika

Leave a Reply

Your email address will not be published. Required fields are marked *