Downward-Facing Dog

"Adho Mukha Svanasana" Adho = downward, Mukha = face, Svana = dog The pose resembles a dog stretching. The counter-pose is Upward-Facing Dog (Urdhva Mukha Svanasana).

Benefits

To get into position

1. Lie full length on the floor on the stomach, face downwards. Keep your feet hip distance apart.
2. Rest your palms by the side of your chest, fingers straight and pointing forward. Try to use the bottom of your entire palm in this pose. Keep the hands in line with each other and also in line with the feet. This is the base of the posture.
3. Tuck the toes under, raise the buttocks to the ceiling. Bend the knees to raise the hips if necessary. The tailbone should be the highest part of this pose. Straighten the arms and legs. Check alignment of feet and hands. Toes and fingers should be pointing straight ahead.
4. Straighten the legs, lift the hips higher, and move the head and trunk inwards towards the feet. Keep the elbows straight, but not locked, and the crease of the inside elbows facing inward toward each other. Open the armpits, so that there is a straight line between hand and hip.
   
   Note: For beginners, the ears should be between the arms; for more advanced students, the head should eventually come down to rest on the floor or a block.
5. Raise the shoulders and move the shoulder blades down and apart. Re-lift the pelvis. Keep the coccyx (tailbone) and the bottom of the pubis pointing up. Keep the legs firm and do not bend the knees. Actively move the thighs and shins back to bring the weight onto the backs of the legs and heels. The soles of the feet should rest completely on the floor, while the feet should be parallel to each other, the toes pointing straight ahead.
   
   Note: Keep the weight even on both hands and both feet.
6. Stay in the pose for one minute or longer, breathing deeply. Then with an exhalation, lift the head, stretch the trunk forward and lower the body gently to the floor and relax.

Basic poses > Downward-Facing Dog