Adho Mukha Svanasana | Neerwaarts Kijkende Hond Houding | Downward Facing Dog Pose

  • Stretches hamstrings and calf muscles

  • Brings space in the back and shoulders

  • Strengthens the arms and shoulders

Contraindications
  • -

GETTING INTO THE POSE
  • From hands & knees place the hands 1 hand width in front of the shoulders and tighten the bandhas. | Feet hip width apart and hands shoulder width apart.

  • Spread the fingers and curl the toes under.

  • Push into your feet and the palm of your hands to bring the hips up and back.

  • Sitting bones move slightly towards the back of the knees to create length in the lower back.

  • Straighten the knees.

  • Shoulders away from ears, head in line with arms.

  • Armpits “closed” to make space between the shoulder blades.

  • Create length in the back and bring the heels towards the back of the mat.

  • Push into the fingertips and the balls of the hands to spare the wrists and activate the muscles in the forearms.

  • Pull the kneecaps up to activate the thighs.

  • Gaze towards the feet or knees.

BREATH
  • Inhale: Make length between your hands and your shoulders, between your shoulders and your sitting bones, and between your sitting bones and your heels.

  • Breathe out: relax, come deeper.

 

- Or -

 

  • Inhale: feel your chest broaden and pull your abdomen in a little further.

  • Exhale: let go.

GETTING OUT OF THE POSE
  • Bring the knees back to the floor or step / jump forward to a standing position

PREPARATORY POSTES
SUBSEQUENT POSTES
  • Dolphin

REPLACEMENT POSITIONS