Downward Facing Dog | Adho Mukha Svanasana
adho = down; mukha = face; svana = dog; asana = posture
About the Pose
What’s not to love about a well-aligned Downward Facing Dog pose? It can build strength in the shoulder flexors and the muscles that stabilize the scapulae in their end range of upward rotation.
It can also increase range of motion in shoulder flexion by opening the extensors and adductors of the shoulder.
Range of motion in hip flexion can also be increased somewhat here, although the hips should already be able to be able to move into about 90 degrees of flexion before the full version of this pose is held, as limited hip flexion will cause excessive lumbar flexion.
Skilled placement of the bones of the shoulder girdle in Downward Facing Dog is an essential prerequisite to crowd pleasers like Upward Bow and bigger backbends with shoulder flexion; and Handstand and other inversions with shoulder flexion.
Asana Tech Specs
Overall Tapas Ratings
Sthira / Strength: 3 of 5
unyielding, firm, hard, solid, compact, strong, fixed, immovable, motionless, still, calm, not wavering or tottering, steady, durable, constant, steadfast, resolute, persevering
Sukha / Range of Motion: 3 of 5
yielding, ease, good space, a perfectly round axle hole
Svadhyaya / Knowledge: 3 of 5
study of the self
1. Pre-Alignment: Stability Before Movement
Pre-Alignment
Table Pose | Prasthasana
Align and Stabilize These Things
To find your Tapas Point, these things must not change position as you come into the pose.
- Press down evenly through hands to engage wrist flexors as you resist the forearm forward, engaging wrist extensors.
- Completely straighten elbows
- Spine completely neutral in all three planes.
- Position the pelvis so that the low back is in its natural curve.
- Draw the floor of the pelvis toward the head and draw the sides of the waist in toward the midline to lengthen spine
3. Working at the Tapas Point
Downward Facing Dog | Adho Mukha Svanasana
Work Like This
- Work to fully develop upward rotation of the scapulae. Bind the lateral borders of scapulae to the side ribs via serratus anterior. Move the inner border away from head and outer border presses toward the hands away from the waist.
- Without externally rotating the hips, firmly press the thighbones away from the head. Move front and back of the pelvis evenly away from the head so that there is no rounding of the back or arching of the low back.
- Press down through the heels as you lift the front thighs.
- Root through the base of the thumbs as you roll the outer upper arm under toward the face.
- Lengthen from the hands to the hips as you maintain space between the neck and arms.
4. Moving from the Tapas Point
Table Pose | Prasthasana
The Vinyasa
- Curl the toes under.
- Root the inner hand as you seal the outer shoulder blade to the outer ribcage.
- Use the legs to lift the pelvis away from the hands. Without externally rotating the hips, firmly press the thighbones away from the head.
- Move the front and back of the pelvis evenly away from the head so that there is no rounding of the back or arching of the low back.
No comments yet.