Downard facing dog pose
Adho Mukha Shvanasana, also known as Downward-Facing Dog, is a fundamental posture in yoga practice and is widely recognized by all. This inverted posture on the hands and feet provides an intense stretch to the back of the body. It follows Urdhva Mukha Shvanasana (Upward-Facing Dog). These two postures complement each other—Adho Mukha Shvanasana involves an intense forward fold, while Urdhva Mukha Shvanasana involves an intense backbend. Energetically, Adho Mukha Shvanasana brings strength, calmness, and stability.
Etymology
- Adho (अधस्) = downward
- Mukha (मुख) = face/snout
- Svana (श्वान) = dog
- Asana (आसन) = posture
Adho-Mukha-Svanasana (अधोमुखश्वानासन) = Downward-Facing Dog Pose
Description
Adho Mukha Shvanasana is part of the Sun Salutation sequence. It follows Urdhva Mukha Shvanasana (Pancha, 5, inhale) or Upward-Facing Dog. This posture is also found in the Vinyasa flow between seated postures.
Here’s how to enter, hold, and exit the posture with the Sanskrit count, as seen in the first series of Ashtanga Yoga.
- Drishti (gaze) – nābicakre – navel
- Sat – 6 – Exhale –
We roll onto our toes and lift the hips. The feet are hip-width apart, with the outer edges parallel to the sides of the mat, and we press the heels down to the ground. We press our hands firmly into the mat, especially the thumbs and index fingers, to straighten the arms, lengthen the torso, and stretch the back. The arms are shoulder-width apart, and we roll the shoulders outward. We keep our sit bones lifted towards the ceiling and straighten our legs. The chin is tucked toward the chest, and the gaze is directed at the navel. Uddiyana Bandha helps to lengthen the body, and Mula Bandha assists in lifting the hips.
Tips for the Pose
When beginning this practice, the hamstrings are often too tight. In this case, avoid forcing the heels to the ground and straightening the knees, as this can prevent proper stretching of the back.
Adho Mukha Shvanasana focuses on deep alignment of the spine. It is important not to round the upper back. To avoid this, create space between the shoulder blades by rotating the shoulders outward and avoid excessive arching of the lower back while pushing the pelvis backward.
It’s crucial to lift and point the sit bones toward the ceiling. You can bend the knees if needed and shift the body weight backward using the hands.
When to Avoid the Posture
- Weak wrists and/or carpal tunnel syndrome
- Weak shoulders
- High blood pressure
- Severe headaches
- Advanced pregnancy
Physical and Psychological Benefits
- Strengthens the arms and wrists
- Strengthens the shoulders
- Stretches the legs and hips
- Improves digestion
- Calms the mind, relieves fatigue, and boosts energy
The Experience of Downward-Facing Dog
Many yogis consider this posture the “yogi’s best friend.” It provides a unique sense of well-being by stretching the body like a dog. In Iyengar Yoga, Adho Mukha Shvanasana is often used as a resting posture between demanding asanas, allowing the body to absorb the benefits and the mind to calm down. This posture invites relaxation and grounding the mind.
The Mahabharata, a Sanskrit epic of Hindu mythology, is considered the greatest poem ever composed. It is one of the two great epic poems of India, foundational to Hinduism alongside the Ramayana. This saga tells the story of a loyal dog that accompanies Yudhishthira, one of the five Pandava brothers, to the gates of heaven. Lord Indra welcomes the pair at the gate but tells Yudhishthira that the dog is not allowed into heaven. Yudhishthira argues for the dog’s sake, stating its devotion and loyalty. Yudhishthira says that because the dog has been so loyal, he will return its loyalty. At that moment, the dog reveals itself to be Dharma, and both Yudhishthira and his loyal companion are welcomed into heaven. When practicing Upward-Facing Dog, we should remember the loyalty and dedication we have to our practice and establish a daily routine to preserve it. Dedication is always rewarded.
Symbolism of the Posture
In Indian culture, the dog is often associated with Shiva, who is the protector of animals. According to legends, Shiva roams the forests of India accompanied by a dog.
This posture mimics the movement of a dog stretching intensely on its front paws.
