Good morning Yogis! We are completing our detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series. Today we are covering Adho Mukha Svanasana, possibly the most popular and famous traditional Asana, that comes to mind when we think of Yoga.
The final Asana to introduce in this series is Adho Mukha Svanasana (AHD-ho MOOK-ha Sva-NA-sa-NA) / Downward Facing Dog. Today we will be performing our Sun Salutations series first with two ways to come into the traditional expression of this pose, and then try a more challenging version.
Today’s Daily Yogi Practice is to again perform the traditional Asana series – Surya Namaskar, or Sun Salutations. Today, we will do the full series three times on each side, working on the correct alignment for this pose. Since this pose can be difficult for those with tight hamstrings and heels often do not reach the floor for new Yogis, our focus will be Santosha / Contentment again, and accepting and being gentle with where we are on our journeys. Jump to today’s variations!
Adho Mukha Svanasana – Downward Facing Dog Pose
Feet – Your feet should still be about hip distance apart. However, your feet will flip and you will end with the balls of both feet on the mat, reaching your heels towards the mat. You can bring your feet a bit closer in to help your heels start reaching the mat. It is very difficult for heels to reach the mat when hamstrings are very tight, so be gentle with yourself in this pose, and perhaps walk your feet in or walk the dog into this pose as described below.
Legs – Keep your legs straight and make sure you do not hyperextend your knees. It may be helpful to bend one knee then the other a few times to “walk the dog” and work work into the pose.
Hips – On the EXHALE you lift your hips up to the ceiling/sky to come into this Asana. Try to keep you hips pointing up and back, as you lightly press your chest back towards your thighs to deepen this stretch.
Arms – Keep your hands spread, middle fingers pointing forward, shoulder distance apart. Press into the mat and keep your arms straight, and keep your shoulders pressed down away from your ears.
Head and Neck – Keep your head and neck neutral, and either close your eyes or gaze gently down at your mat.
Adho Mukha Svanasana Variations
The first round, from Bhujangasana / Cobra, come up into Table Top with knees bent and shins flat on the mat hip distance apart, and hands directly below shoulders and middle fingers pointing ahead. On an EXHALE, press your hands into the mat and lift your hips back to come into Adho Mukha Svanasana / Downward Facing Dog. Perhaps “walk the dog” into the pose by bending one knee and then the other, to help loosen each leg and work into the pose. Take a couple of full inhales and exhales here, before bringing your LEFT foot forward to come back into your lunge and complete the Sun Salutation on both sides.
The second round, from Bhujangasana / Cobra, flip your toes, press into the mat, and lift your hips to come straight into Adho Mukha Svanasana without coming through Table Top. Take a full inhale and exhale here, and complete the Sun Salutation series on each side.
The last round, we will try a more challenging expression of Adho Mukha Svanasana. Come back directly into Adho Mukha Svanasana as in the last round. Now, lift your LEFT leg straight back to come into three-legged down dog. HOLD your leg up here for 10 seconds, pressing both hands and your standing foot into the ground. On an INHALE, bend your LEFT leg and bring your LEFT knee straight under to your chest. Come all the way through and plant your LEFT foot on the mat in front of you, getting your balance as you come directly into your lunge. Continue on to complete the Sun Salutation Series on both sides, making sure to raise your RIGHT leg next time.
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Please comment to share your experience with this exercise or any questions! Do you prefer coming through Table Top or straight into Adho Mukha Svanasana? Have you tried “walking the dog” before? Always remember, be kind!