Adho Mukha Shvanasana

Overview

Adho Mukha Svansana is an interesting pose as the more it is practiced the harder and the easier it becomes. It is one of those poses that grows in depth for those who have been practicing yoga for many years. There always seems to be a new part of the body that can be manipulated or adjusted to drop more deeply and peacefully into the pose. After much practice and strength building, Downward Dog becomes a resting pose.

Benefits

Downward Dog is known to work and open nearly the entire body. The hamstrings, the calves, the ankles and even the toes get stretched and opened. The hips, the buttocks, the piriformis and the belly is also affected. If practiced correctly, the entire spine is involved as it is lengthened. The shoulders, the arms and the wrists are also opened and strengthend. This is why so many yoga classes in the West use many Downward dogs to get students warmed up and ready for other poses.

Many find that Downward dog is a great restorative pose if practiced with a block under the head to support the neck.

Downward dog acts as an inversion- so it has similar benefits to other inversions (ie, Headstand, Shoulder stand, Handstand.) The benefits of inversions are numerous, such as bringing blood and oxygen to the head and calming the nervous system.

Caution

Downward Dog should be practiced with caution if you have a back or shoulder injury. If the hamstrings and other major muscle groups in the body are tight, then the pose might strain the back. It is important to work with a skilled yoga teacher to practice modifications until the body is opened enough to practice the pose safely.

Similarly, those who suffer wrist pain or injury will want to practice this pose with caution. Many find relief from using the wrist wedges in this pose. However, unless the pain is significant or you are working with an injury, it is recommended to practice this pose to build wrist strength and flexibility over time.

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