Adho Mukha Svanasana
(AH-doh MOO-kah shva-NAH-sun-uh)
adho = downward
mukha = face
svana = dog
BENEFITS
Stretches your hips, hamstrings, and calves
Strengthens your ankles, quadriceps, and shoulders
Tones your abdominal muscles
Decompresses the spinal column
Removes fatigue
CONTRAINDICATIONS
Carpal tunnel syndrome or arthritis
High blood pressure
Eye or inner ear infection
Late-term pregnancy
HOW TO
Come into a tabletop (hands and knees) position.
Spread your fingers and bring your wrist crease parallel to the front of your mat. Press downward into your hands. Pay special attention to root the index finger and thumb.
Curl your toes under and lift your hips up and back, creating an inverted “V” shape with your body.
Place your feet hip-width distance apart and your hands shoulder-width distance apart.
Press down and forward through the knuckles and rotate your biceps forward. Squeeze your elbows toward each other and lift the inner armpit.
Root your shoulder blades against your back ribs.
Draw your belly button in towards your spine.
Firm your quadriceps and slightly rotate the inner thighs back. Press your heels toward the floor.
Relax your neck and rest your gaze toward your ankles.
MODIFY OR REPLACE
Tight shoulders: Place your hands wider than your shoulders and angle your fingers out toward the corner of your mat.
Tight hamstrings: Bend your knees or take your legs further apart.
Wrist sensitivity: Go on your forearms or place hands on a wedge-shaped block.
SEQUENCING TIPS
Anytime in your sequence
Especially nice after deep backbends
TEACHING CUES
Spread your fingers and draw your forearms together.
