Downward Facing Dog (Adho Mukha Svanasana) – Simple pose but not that simple (at least for me)

When I came back to practice yoga in 2014 (after my first trial in 2009 and thought yoga is probably not for me), I only went for hot yoga. The reason was so simple – I didn’t feel good doing Downward facing dog! I felt very uncomfortable holding the pose and I didn’t know that I totally did it wrong. In fact, I just understand the correct alignment and do it better at Tirisula and especially during Yoga Teacher Training. With the correct weight distribution and alignment, I don’t feel bad holding the pose anymore!

How to get to the pose:

  • Hands shoulder-width apart, spread fingers wide.
  • Feet hip-width apart, toes point forward
  • Microbend the elbows
  • Relax the neck
  • Draw shoulders down along the spine. Shoulders are away from ears
  • Engage the lower belly and draw the navel back to the spine. Lengthen the spine.
  • *Squeeze and Lift the hips up to make the body as an upside down V shape* To me, this helps a lot to distribute the weight equally between hands and feet and this technique helps me to hold longer in the pose and can be rest in the pose.
  • Place the heels down on the mat
  • Gaze towards the navel

Terms of movement

  • Scapula depression
  • Arms flexion
  • Hips flexion
  • Ankle dorsi flexion
  • Torso extension
  • Knee extension

Muscles used for Downward Facing Dog

  • Stretch Gluteus Maximus
  • Stretch Latissimus Dorsi
  • Contract Abdominals
  • Stretch Pectoralis major
  • Contract Triceps
  • Contract Quadriceps
  • Stretch Hamstrings
  • Stretch Gastrocnemius and soleus
  • Contract Tibialis anterior

I hope my experience of getting into downward facing dog can be useful to someone. Enjoy the pose!

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