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Adho Mukha Svanasana


Learn the basic foundation points for Adho Mukha Svanasana (Downward Facing Dog).

Adho Mukha Svanasana

What is Adho Mukha Svanasana?

More commonly known as Downward-Facing Dog, Adho Mukha Svanasana is one of the most basic foundational poses that you learn as a beginner and continue to practice throughout your Iyengar yoga life. It serves many different purposes and can come at the beginning, middle, or end of a sequence.

When would I use it?

Adho Mukha Svanasana has therapeutic applications for the shoulders and lower back. It also teaches us about the importance of the foundation of the feet and legs and how to extend the arms from the base of the ribcage in order to properly integrate the limbs into the trunk. This understanding can then be applied to every pose.

This is why this pose is often used from the very beginning of every sequence and continues to be incorporated throughout the session. It can be used in dynamic sequences where it is often combined with Urdhva Mukha Svanasana (Upward-Facing Dog) as well as during the asana-practice part of a restorative sequence.

What are its benefits?

This inverted pose, where the body forms an inverted “V” shape, offers a wide range of benefits.

Physically, this pose stretches and strengthens multiple muscle groups simultaneously. It elongates and decompresses the spine, relieving back pain and improving posture. The pose strengthens the arms, shoulders, and core muscles, enhancing overall stability and balance. It also increases blood circulation, promoting a healthy cardiovascular system.

Beyond the physical benefits, Downward Facing Dog has a profound impact on the mind. The pose calms the nervous system and reduces stress and anxiety. It encourages deep breathing, fostering a sense of relaxation and mental clarity. As the head is positioned below the heart, it promotes a flow of fresh oxygenated blood to the brain, enhancing focus and concentration.

Adho Mukha Svanasana also serves as a transition pose, allowing a moment of rest and reflection during a yoga practice. It can be a powerful posture for grounding, finding stability, and connecting with one’s inner self.

Regular practice of Adho Mukha Svanasana in Iyengar yoga leads to increased strength, flexibility, and overall well-being. It offers a gateway to explore the mind-body connection, encouraging a harmonious balance within oneself.