Downward Dog Pose

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Downward-Facing-Dog

Gajasana in Sritattvanidhi

Pant Pratinidhi 1928 Surya Namaskar Sequence

Lenovo YOGA 3 Pro (15356226748)

Downward Dog Pose (Doga)

Downward Dog Pose (Adho Mukha Svanasana) is a foundational yoga pose that is commonly practiced in various styles of yoga, including Hatha yoga, Vinyasa yoga, and Ashtanga yoga. This pose is named after the way a dog stretches its body, and it is known for its numerous physical and mental benefits.

Etymology

The name "Adho Mukha Svanasana" comes from the Sanskrit words "adho" meaning "downward," "mukha" meaning "face," and "svana" meaning "dog." Thus, it translates to "Downward-Facing Dog Pose."

Description

In Downward Dog Pose, the body forms an inverted "V" shape. The hands and feet are placed on the mat, with the hips lifted towards the ceiling. The head is positioned between the arms, and the gaze is directed towards the navel or thighs.

Steps to Perform

1. Start in a Tabletop Position with your hands and knees on the mat. 2. Spread your fingers wide and press firmly into the mat. 3. Tuck your toes under and lift your hips towards the ceiling. 4. Straighten your legs as much as possible without locking your knees. 5. Press your heels towards the mat, even if they do not touch. 6. Keep your head between your arms and gaze towards your navel or thighs. 7. Hold the pose for several breaths before releasing.

Benefits

Downward Dog Pose offers a variety of benefits, including:

• Stretching the hamstrings, calves, and shoulders.
• Strengthening the arms, legs, and core.
• Improving blood circulation.
• Relieving stress and calming the mind.
• Enhancing overall body awareness and alignment.

Modifications and Variations

For beginners or those with limited flexibility, the following modifications can be helpful:

• Bend the knees slightly to reduce strain on the hamstrings.
• Use a yoga block under the hands to elevate the upper body.
• Practice the pose with the heels lifted off the mat.

Advanced practitioners can explore variations such as:

• Three-Legged Downward Dog (lifting one leg towards the ceiling).
• Downward Dog Split (extending one leg and opening the hip).

Precautions

Individuals with certain conditions should approach this pose with caution or avoid it altogether. These conditions include:

• Carpal tunnel syndrome
• High blood pressure
• Recent or chronic injury to the back, shoulders, or wrists

Related Poses

• Child's Pose (Balasana)
• Plank Pose (Phalakasana)
• Upward Dog Pose (Urdhva Mukha Svanasana)

See Also

• List of yoga asanas
• Yoga
• Hatha yoga
• Vinyasa yoga
• Ashtanga yoga