Downward Facing Dog - Adho Mukha Svanasana

Downward facing dog, or simply down dog, is one of the more well known yoga poses. Its sanskrit name is adho mukha svanasana, which literally translates to down (adho) face (mukha) dog (svanasana).

Downward facing dog in most yoga classes. It is part of sun salutations and part of a standard vinyasa transition. Down dog is also used as a resting pose, although it may not feel like rest when you are new to yoga.

Getting into Downward Facing Dog:

• Begin on all fours, hands in line below your shoulders and hips over your knees.
• Curl your toes under and lift your hips up and back, bending your knees as much as needed. 
• Lift your hips toward the ceiling and lengthen your spine.
• Work toward bringing your ears in line with your arms and letting your neck relax.
• Shift your weight into your fingers, particularly between your thumb and index finger, to take the weight out of your wrists. 
• Straighten your legs as far as you can without shifting forward, letting your heels drop toward the mat. 

Modifications:

Tight leg muscles often keep students from finding the correct alignment in downward facing dog. This frequently leads to shifting the hips and shoulders forward, instead of keeping the spine and arms in a straight line. Over time, this can aggravate shoulder and wrist issues. Try the following tips to find the position that is right for you.

• For tight hamstrings, bend your knees and keep them bent until you can gradually (with steady practice) straighten your legs without losing the alignment of your back and arms.
• For tight calves or Achilles tendons, try placing a rolled towel or mat under your heels, keeping your knees slightly bent.
•  For wrist issues, place a folded towel under the heel of your hand or come down to your forearms (dolphin pose), maybe alternating one forearm at a time for rest as needed.

Variations:

Downward facing dog is a staple of vinyasa yoga. It has many benefits on its own, but can also be varied to create a few other popular poses:

• 3-Legged Dog - Bring your feet together, lift the right leg on an inhale, keeping the hips square and the toes pointed toward the mat. Lower the leg on an exhale and repeat on the other side.
• 3-Legged Dog with an Open Hip - From 3-legged dog, bend the knee of your raised leg and stack your hips, lifting the knee and dropping your foot. Straighten your leg, lower and repeat on the other side.
• Revolved Down Dog - Shorten the distance between your hands and feet, then reach back with your right hand to hold the outside of your left ankle, taking a twist in your mid back. Replace your hand and switch sides.

Things to think about:

Over time, downward facing dog will get easier and even become a good place to rest during a challenging practice. Although we may not always think of it this way, downward facing dog is also an inversion (your head is below your heart). 

There are many benefits to practicing downward facing dog regularly. It strengthens the muscles in your arms and legs, while also stretching your hamstrings, calves, hands and feet. It may settle your mind, aid in digestion, help relieve back pain and give you more energy. It's a great pose to take on its own or as part of a longer practice.