Adho Mukha Svanasana - Downward Facing Dog Pose
Type: Inversion Pose / Forward Folding Pose / Shoulder Opener / Hamstring Opener
Level: Intermediate Forward Fold, Beginner Inversion
Use: Vinyasa, Sun Salutation, Transitional Pose
Sanskrit Meaning: Adho = Down, Mukha = Face, Svana = Dog, Asana = Posture
Benefits
STRETCHES HAMSTRINGS, CALVES, FEET AND HANDS
STRENGTHENS SHOULDERS, ARMS, WRISTS AND LEGS
CONSIDERED A MILD INVERSION
HELPS TO CALM NERVOUS SYSTEM
ENERGIZES ENTIRE BODY
HOW TO DO DOWNWARD FACING DOG POSE / ADHO MUKHA SVANASANA WITH PROPER FORM
COMMON MISTAKES IN DOWNWARD FACING DOG POSE / ADHO MUKHA SVANASANA
TO Avoid
FINGERS TOGETHER
WEIGHT DUMPED ON WRISTS
ELBOWS HYPEREXTENDED
NECK KINKED BACK
BACK ROUNDED
CHEST CLOSED
SHOULDERS SHRUGGED
TAILBONE TUCKED
FORCING FEET TO FLOOR WHEN SPINE IS ROUNDED
WEIGHT UNEVENLY DISTRIBUTED BETWEEN HANDS AND FEET
PROPER ALIGNMENT FOR DOWNWARD FACING DOG POSE / ADHO MUKHA SVANASANA
TO TRY
FINGERS SPREAD APART
WEIGHT PROPERLY DISTRIBUTED THROUGH HANDS AND ARMS
ONE LINE BETWEEN WRISTS AND SHOULDERS
NECK IN LINE WITH SPINE
SHOULDERS EXTERNALLY ROTATED AND AWAY FROM EARS
CHEST OPEN
SPINE LONG AND STRAIGHT
REACH HIPS TO SKY
HEELS PRESSING TOWARDS MAT OR ON MAT