#6 Adho Mukha Svanasana – Downward Facing Dog

(LONDON) por Paula Tooths



“Change is not only inevitable, but always happening. When you truly embrace this concept of change being constant, the only thing left to do is grow, detach, venture inwards, touch the spirit and find your source — the one responsible for keeping you grounded through the ever-changing seasons of life.” — Julie Weiland



– Come onto the floor on your hands and knees. Stretch the elbows and relax the upper back between the shoulder blades, which gives you the feeling that the arms fall into the shoulder blades.

– Exhale and lift your knees and draw your back backwards from the pelvis, so that your arms and back form one line.

– Stretch your legs in such a way that you get the feeling that someone behind you is pulling your legs and hips backwards from the top of your upper legs. Let your head hang down in a relaxed sort of way.

– When you have placed your back and your legs correctly, stretch out your arms. This results in a stretching from two sides of the back: a stretching from the pelvis and a stretching from the arms. When the back and the chest are placed correctly, you will notice that you can quietly breathe in and out through the belly. You should not let your chest hang downwards or make your back extremely sunken. In this Asana, the back should be lengthened along its entire length. Take your time to work out the stretching further and further.

– Repeat or hold pose 3 to 5 breaths or as long as comfortable.

Many people experience the Downward Facing Dog Pose as a moment of rest between difficult Yoga exercises. However, when you are doing this, try to remain focused, both physically and mentally, and continue working out the technique further to get the maximum benefit from this exercise and from Yoga in general.


  • If you feel unstable or your joints feel stressed, re-check your alignment! Start over in all fours and check that your knees are under your hips and your hands are under your shoulders. The creases in your elbow and wrist should align with your mat.
  • You can work on the shoulder release in the pose by practicing against a wall. Stand facing the wall about 3 feet away with your legs hip distance apart. Place your hands on the wall (use the same rotation as in the steps above). Walk your hands down the wall until your torso and arms are parallel to the floor.
  • It stretches the shoulders, legs, and spine.
  • It builds strength throughout the body.
  • It also provides an overall body stretch.
  • It helps in relieving fatigue and gives freshness to the body.
  • It is helpful in increasing blood flow.
  • It helps to strengthen the immune system.
  • It calms the mind and lifts the spirits.
  • It also improves digestion.
  • It strengthens arms, legs, and feet.
  • It is a great preparation for standing poses.
  • It helps back to be less stiff.
  • It lessens stiffness in heels and legs.
  • It helps to open up the shoulder blades.
  • It stretches the back of the body, especially hips and hamstrings.
  • It helps to relieve the symptoms of menopause.
  • It may relieve menstrual discomfort, but make sure that in this head should be supported.
  • It is helpful in preventing osteoporosis.
  • It relieves some headaches and insomnia.
  • It may be useful in chest opening.
  • It is recommended for people suffering from high blood pressure, asthma, flat feet, sciatica, sinusitis, etc.
  • Don’t do this asana, if you are suffering from Carpal tunnel syndrome
  • It should also be avoided in Diarrhea.
  • It should not be done for extended periods during menstruation.
  • Do not do this pose in the late Pregnancy.
  • If you are suffering from high blood pressure or headache, it is recommended to support your head on a block.
  • In case of sensitive or injured wrist, Adho Mukha Svanasana should not be tried or if tried it should be modified accordingly.

Hope you enjoyed!

See you tomorrow!!