Adho Mukha Svanasana - Downward Facing Dog Pose

Type: Inversion Pose / Forward Folding Pose / Shoulder Opener / Hamstring Opener
Level: Intermediate Forward Fold, Beginner Inversion
Use: Vinyasa, Sun Salutation, Transitional Pose
Sanskrit Meaning: Adho = Down, Mukha = Face, Svana = Dog, Asana = Posture

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Benefits

  • STRETCHES HAMSTRINGS, CALVES, FEET AND HANDS

  • STRENGTHENS SHOULDERS, ARMS, WRISTS AND LEGS

  • CONSIDERED A MILD INVERSION

  • HELPS TO CALM NERVOUS SYSTEM

  • ENERGIZES ENTIRE BODY

HOW TO DO DOWNWARD FACING DOG POSE / ADHO MUKHA SVANASANA WITH PROPER FORM

COMMON MISTAKES IN DOWNWARD FACING DOG POSE / ADHO MUKHA SVANASANA

TO Avoid

  • FINGERS TOGETHER

  • WEIGHT DUMPED ON WRISTS

  • ELBOWS HYPEREXTENDED

  • NECK KINKED BACK

  • BACK ROUNDED

  • CHEST CLOSED

  • SHOULDERS SHRUGGED

  • TAILBONE TUCKED

  • FORCING FEET TO FLOOR WHEN SPINE IS ROUNDED

  • WEIGHT UNEVENLY DISTRIBUTED BETWEEN HANDS AND FEET

PROPER ALIGNMENT FOR DOWNWARD FACING DOG POSE / ADHO MUKHA SVANASANA

TO TRY

  • FINGERS SPREAD APART

  • WEIGHT PROPERLY DISTRIBUTED THROUGH HANDS AND ARMS

  • ONE LINE BETWEEN WRISTS AND SHOULDERS

  • NECK IN LINE WITH SPINE

  • SHOULDERS EXTERNALLY ROTATED AND AWAY FROM EARS

  • CHEST OPEN

  • SPINE LONG AND STRAIGHT

  • REACH HIPS TO SKY

  • HEELS PRESSING TOWARDS MAT OR ON MAT