Downward Facing Dog | Adho Mukha Svanasana

This week’s pose: Downward Facing Dog

A classic and super foundational pose in the yoga practice, Downward Facing Dog (or in Sanskrit, “Adho Mukha Svanasana” – but let’s stick with Down Dog) is often situated at the beginning and end of a sequence. Though it is used as a transitional pose much of the time, this is a great posture for building strength as well as flexibility. You may notice that your down dog feels totally different at the beginning of class than it does in the middle or end. It is a wonderful, full-body pose that can help launch you into correct alignment in your handstand or find a strong connection to your center in Tadasana (or Mountain Pose). This week, spend a little extra time soaking up the goodness that your Down Dog has to offer.

Start in Table Top position
Start in Table Top position
Engage core, lift knees
Engage core, lift knees
Straighten the legs and shift the hips up toward the sky. Relax the head in between the arms.
Straighten the legs and shift the hips up toward the sky. Relax the head in between the arms.
Modification
Modification

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

If your heels are lifted, modify by bending the knees. This will help to alleviate pressure in the wrists and back (See modification picture).

A new #IYPOW (Inspire Yoga Pose of the Week) is introduced on our Instagram every Sunday. You are then invited to join in with us by posting your own interpretation of the pose and a short thought or inspiration that you receive from the particular posture that week. Make sure to use hashtag #IYPOW so we can see your pictures! Each month, one person (who shared and hashtagged) will be chosen to win an exclusive Inspire Yoga merchandise prize!

All you have to do is be willing to share! 

 

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