DOWNWARD FACING DOG / ADHO MUKHA SVANASANA
“Dog Pose,” as this is affectionately known by those who do it regularly,
is one of
those asanas about which you wonder, “Why?’ at first, then go “Aaaaahhhhhh” when
it
becomes a familiar friend. Done at the wall, there’s an even more delicious
sense of
opening than usual--and more stability in the legs and pelvis.
Benefits: stretches the entire back side of the body from the heels through
the arms; opens the shoulders; strengthens the arms; rests the heart; stimulates
digestion
Preparation for: down dog without the wall; hand stand and forearm
balance with and without the wall
Contraindications: rotator cuff and other shoulder injuries; high blood pressure;
carpal
tunnel syndrome, heart disease
Drishti: depends on comfort of neck (navel, legs, nose)
Do:
•
press heels into wall
•
spread fingers wide and point thumbs towards each other
•
maintain tuck in lower abdomen
Pointers:
*
sitz bones widen
*
shoulder blades draw towards each other
*
forearms lightly squeeze towards each other
*
upper arms lift and rotate externally
*
neck releases
