Yoga_Journal_-_February_2016_USA_

47

february 2016

yogajournal.com

adho = down · mukha = face · svana = dog · asana = pose

Downward-Facing Dog Pose

Adho Mukha Svanasana

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Adho Mukha

Svanasana prep,

pages 44–45

Adho Mukha

Svanasana

4 If you are moving deeper into the pose, slowly
straighten both legs and walk your feet forward a little.
Your sitting bones should be close to centered between
your wrists and ankles. Make sure your lower back
doesn’t round and that you can still maintain the lift of
your sitting bones and the curves of your spine. Extend
your arms fully and keep your lower ribs moving
toward your spine to avoid low-back overarching and
compression. Descend your heels even more as you
engage your quadriceps. Maintain Mula Bandha and
breathe freely through your nose. Stay for 20–25 breaths
before coming down to rest in Balasana (Child’s Pose).

Stay safe

If your hamstrings are stiff and you try to get your heels to reach the floor, your Downward-Facing Dog will be

bunched up, with too little distance between your hands and feet. This can round and put pressure on your lower

back. Instead, spend extra time warming up in Reclining Hand-to-Big-Toe Pose to lengthen your hamstrings safely,

then practice Down Dog with bent knees. Also, be vigilant about the distance between your hands: If they are wider

than your shoulders, this can cause neck and shoulder tension. Instead, broaden your shoulders to find freedom.

DON’T turn out your hands. When you

do, pressure goes into the outer wrists

and you risk destabilizing your hands.

DON’T let the inner triads of your hands

lift. This narrows the carpal tunnel of your

wrists and can cause injury over time.