Exercise Tips

Downward Facing Dog - Adho Mukha Svanasana

Downward Facing Dog - Adho Mukha Svanasan

BKS Iyengar asserts that this posture stretches the shoulders, legs, spine and whole body; builds strength throughout the body, particularly the arms, legs, and feet; relieves fatigue and rejuvenates the body; improves the immune system, digestion and blood flow to the sinuses, and calms the mind and lifts the spirits. What a great pose in the lead up to Christmas!
Downward Facing Dog a

Stage One:

Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.

Downward Facing Dog b

Stage Two:

Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling.

With an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs. Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep the head between the upper arms; don't let it hang. Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Child's Pose. For more yoga inspired moves and to improve your posture, flexibility and energy head to body balance on offer at Northern Arena six days a week.