Identity card
Adho Mukha Svanasana, in Sanskrit, is the downward dog posture. Adho means downward, Mukha muzzle, Svana dog and Asana posture. This posture looks like a dog stretching with its head down and its hind legs raised.
It’s a forward bend and a stretching posture.
The downward dog posture is an essential posture.
It’s used in Sun Salutations as well as a transition posture to move from floor postures to standing postures.
It also prepares for inversions, postures in which the head is down and the heart is higher than the head.
From an Ayurvedic point of view, this posture helps to reduce the three doshas.
The Vata dosha is reduced if the posture is held for a long time without going to the point of exhaustion.
The Pitta dosha is reduced if the posture is not held for too long and without forcing.
The Kapha dosha is reduced if the posture is held for a long time, repetitions being useful.
Benefits
On a physical level
Stretches and strengthens the muscles of the lower body : the back of the legs, ankles and heels
Stretches and strengthens the entire trunk
The diaphragm is both stretched and released, which brings a feeling of deep relaxation
The abs are stretched
The spine is strengthened and stretched
The wrists, arms and shoulders are also strengthened and stretched
As a forward bend it opens the back and shoulders.
It is also an interesting posture for the brain. All the blood flow is directed towards the head. In addition to improving blood circulation and supplying blood to the brain.
Slows down the heartbeat.
Mentally
The posture calms the flow of thoughts, improves memory and concentration, reduces fatigue and allows you to feel grounded.
Perform the posture step by step
Preparing the posture : start in the table posture
Curl the toes under, inhale, lift the knees and exhale the hips go back and up.
The posture
All the weight of the body rests between the hands and feet, make sure to have an equal distribution between these four limbs.
All the fingers of the hands are placed on the mat and are spread apart from each other, the middle fingers pointing towards the front of the mat.
The hands sink into the ground.
The wrists are aligned with the shoulders.
Internal rotation of the forearms and external rotation of the shoulders.
The neck is relaxed.
The back is straight and stretched. You don’t have to arch or round your back. Try to reproduce the same flat back as in the table pose. If necessary, bring the chest closer to the thighs. Look for this sensation of stretching your back by bringing the thighs closer to lengthen and stretch the spine.
The pelvis is neutral.
The thighs are rotated inwards.
The legs can be straight or bent if lack of flexibility.
The heels are pointing towards the mat, placed on the ground or lifted off the ground. The feet are hip-distance apart.
Alternatives
I am a beginner and I want to make the posture more accessible ?
If I lack flexibility in the back of my legs or in my ankles : I bend my knees and lift my ankles.
If my back isn’t straight : I bring my chest closer to my thighs by bending my legs to stretch my back. The goal of the posture is not to have straight legs, it is to stretch my back and legs. With practice I could straighten my legs.
If I have sensitive wrists :
Option 1 : I place my hands on blocks
Option 2 : I place my forearms on the mat to protect my wrists in the Dolphin pose. The latter is also a preparatory posture for inversion postures and allows you to stretch the back of the legs and strengthen the shoulders.
I am comfortable in the posture and I want to go further in the stretch ?
-> I raise one leg towards the sky in the three-legged dog pose.
Points of vigilance
It is not recommended to practice the downward dog posture in case of heart problems, high blood pressure or problems with the teeth or eyes (glaucoma, detached retina or eye infection) since the blood flows into the head.
Posture also not recommended if you have weaknesses, problems or trauma in the wrists (carpal tunnel syndrome), elbows, shoulders, ankles or hamstrings.
In addition, this posture is not recommended at the end of pregnancy.
Yoga remains a physical practice, so do not hesitate to ask your doctor for advice in case of health problems and especially to be accompanied by a person qualified in yoga in order to adapt the postures to your situation.
Practice and perfect your downward dog to reduce fatigue and stretch your entire body !
Comentários