08/31/2025
Adho Mukha Svanasana or Downward Facing Dog: A full body posture that is an integral part of any yoga practice. It is a primary movement that strengthens the body, allowing for confidence moving into other more secondary movements. It is considered an active resting pose, an inversion and a forward fold. Here the hamstrings are stretched while the spine is decompressed and lengthened. This improves range of motion in the thoracic spine in particular and promotes improved posture in daily life. To create a straight line from hands to hips it may be necessary to bend the legs. It is a strengthener for the shoulders. It is recommended to come out of this pose if pain is experienced in the wrists or neck. Repeating the transition from child's pose to down dog at your own pace is a way to gradually build strength and stamina for the pose. It is useful to focus on the breathe in this posture as it can bring the nervous system into a deep state of calm.
Modifications: There are a lot of modifications for downward facing dog and it is to be expected that beginners will need them.
For wrists, try placing blocks under the hands. Also lowering onto the forearms and taking Dolphin pose may be a way to go.
For hamstrings, bend the knees generously or widen the stance between the feet. A rolled up towel under the heals creates more space for the hamstrings.
For shoulders try puppy pose first or placing forearms on blocks can gently warm up and open the shoulders. Turning hands outward is also recommended for opening of shoulders and upper back. .
