Downward-Facing Dog Pose: Adho Mukha Svanasana
Adho mukha svanasana (AH-doh MOO-kah shvah-NAHS-anna), also known as downward-facing dog pose, is a mild inversion that calms the nervous system and helps relieve stress. During downward-dog, focus on the details of your inhale and exhale to hone your attention. Notice your breath before entering the pose, during the pose, and after leaving the pose.
- Adho = downward
- Mukha = face
- Svana = dog
- Asana = pose
Philosophy & Origin:
Adho mukha svanasana is practiced as a free-standing posture or as part of a vinyasa sequence and is used as a “resting” point for stretching the back of the legs and the shoulders.
This pose stretches the hamstrings, calves, spine, and muscles in the back. Go slowly and listen to your body’s limits.
- Stretches your hamstrings, calves, feet, and hands.
- Strengthens your arms, shoulders, and back.
- Improves mobility in your digestive system.
- Relieves back pain, headaches, insomnia, and fatigue.
- Elongates and releases tension from your spine.
- Helps relieve the symptoms of menopause.
Mudra: Apana Mudra
This mudra is also known as the “prayer mudra.”
How to: The tips of the middle and ring finger touch the tip of the thumb. The forefinger and little finger are stretched out and straight.
- Helps move prana energy to the periphery of the body.
- Regulates the excretory system and helps maintain internal chemical homeostasis.
- Aids in waste elimination from the mouth, eyes, ears, nose, throat, etc.
- Regulates diabetes.
- Helps with constipation and urine obstruction.
Om Mani Padme Hum Mantra
As translated by the Dalai Lama, this mantra means “the jewel is in the lotus,” or “praise to the jewel in the lotus.” Many contend that the true meaning of this mantra cannot be translated into a simple phrase or sentence, but all of the teachings reiterate that suffering in life is unnecessary, and through peaceful reflection and calculated action, we can avoid the aspects of our lives that cause suffering and embrace those that bring joy and enhance our daily lives. The lotus is often believed to be symbolic of our ability to rise out of darkness and blossom with beauty, and this recognition of how we rise out of dark conditions is invoked through the power of this mantra.
- Plank pose | Phalakasana
- Standing forward bend | Uttanasana
- Standing forward bend | Uttanasana
- Mountain pose | Tadasana
- Sirsasana | Headstand
Contraindications and Cautions:
Before trying any inversion, check with a doctor before performing the pose if you have any of the following conditions:
- Wrist problems like carpal tunnel syndrome or arthritis
- High blood pressure
- Eye or inner ear infection
- Late-term pregnancy
- Ease pressure on your wrists by placing a wedge under your palms or performing the pose on your forearms (dolphin pose).
- Elevate your hands on blocks or on the seat of a chair to take weight off of your hands, wrists, and shoulders.
- Place your palms on a wall and walk your feet back for a standing variation of downward-facing dog with more control.
- Start on your hands and knees in a table top position with your hands and knees shoulder width apart. Your hands should be slightly in front of your shoulders. Spread your fingers wide on your mat with your middle fingers facing forward. Firmly press your palms flat on your mat.
- Curl your toes under. Exhale slowly as you lift your knees off of the floor and send your hips skyward. Press your chest back toward your thighs.
- Move toward straightening your legs and lowering your heels, but don’t lock out your knees or try to force it.
- Tilt your sitting bones up high and rotate your inner thighs slightly in and up, aware of your low ribs’ tendency to jut out as you find length here. Draw the ribs gently back in by toning your belly.
- Press the pads of your fingers and your full palm into the floor. Straighten but don’t lock out your arms. Engage your upper arm muscles to draw your elbows slightly in and pull your shoulders out of your ears.
- Keep your neck neutral (ears aligned with biceps) with your your gaze looking slightly back toward your feet.
Ardha Uttanasana: Half Standing Forward Bend
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
An effective stretch for your hamstrings and calves ardha uttanasana (ARE-dah OOT-tan-AHS-anna), is often used during vinyasa sequences to connect the breath as you flow from one posture to the next.
Philosophy + Origin
One of the reasons ardha uttanasana is used so much in vinyasa yoga classes is that it positions the body for chaturanga dandasana. Because it engages the navel and core, it’s a powerful pose for warming up the body, which is why it’s included in warm-up sequences. Despite its sometimes transitory nature, the pose also engages the navel chakra (manipura), which can bring the practitioner increased confidence and willpower.