Downward Facing Dog (Adho Mukha Svanasana)
Some benefits:
- Calms the mind
- Energizes the body
- Stretches through the shoulders, hamstrings, calves, arches, and hands
- Increases strength and flexibility in ankles
- Strengthens arms, legs, and core
- Improves digestion
- May offer relief from depression, menstrual discomfort, menopause, headache, and insomnia
Contraindications:
- Wrist injuries
- Late pregnancy
- Diarrhea
Entering the pose:
Begin from hands and knees. Line the knees underneath the hips and move the hands slightly forward of the shoulders.
Turn the toes under. Press into the base of the index fingers and draw the shoulders back away from the wrists. Lift the knees off of the ground, keeping them slightly bent as you shift your hips back and away from the shoulders, creating a long line of energy from the wrists to the hips.
Take the knees into a deep bend and walk the heels toward the floor one at a time. As you inhale, take the sitting bones up away from the heels. As you exhale, press the heels toward the floor. If the backs of the legs are tight, keep a bend in the knees.
In the pose, lift the hips up and back. Press the shoulder blades down the back and broaden them. Spread through the low back. Draw the low ribs up towards the spine. Line your ears up with your biceps and take your dristhi between the feet. Continue to press through the base of the fingers and lift the shoulders away from the ears. If the shoulders are tight, modify by placing the hands on blocks.
Stay here for at least 5 breaths, continually working with your alignment throughout. Release the knees to the floor and move into Balasana – child’s pose.