Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

Selected aSelected asanas̄̄sanas Selected aSelected āsanas̄sanas

14. Adho Mukha Śvānāsana

Meaning of the āsana and its name

Downward-facing dog (Figure 7.3 9 )

This posture is generally mobilizing and strengthen-

ing; it improves coordination and stamina. The lumbar

spine is getting more forward-bending, the thoracic

spine more back-bending; therefore the dorsolum-

bar junction    is   particularly   mobilized.  Adho    Mukha

Śvānāsana is a very good substitute for inversions for

those who are not able to do them. It helps to improve

awareness of the whole body and calms the heart.

Getting into the posture

1. Start in a four-point kneeling position; use a
   folded blanket underneath your knees if you
   need it; the knees and feet are hip width apart;
   place your feet perpendicular to the floor, the
   toes pointing towards the hands, the arms at
   shoulder width and parallel.


2. To adjust the distance of the hands from
   the feet move your pelvis backwards as far
   as possible towards your heels; stretch your
   arms forwards from your ribs, maintaining the
   distance of the hands (Figure 7.40).


3. Keeping the feet, knees, and hands in position, come
   back to four-point kneeling; the hands will be more
   forward now than the shoulders (Figure 7.41).
   4. Slightly adjust the hands so that the index
   fingers are parallel, the fingers are well spread,
   all fingers are at the same distance, while
   the thumbs are spread further away from
   the index fingers. To get a slightly different,
   stronger action in your arms and shoulders
   turn your middle fingers parallel for the
   second go.
   5. Lift your head to move your upper thoracic
   vertebrae inwards; move your shoulder blades
   inwards.
   6. Keep your palms and fingers in contact with
   the floor, particularly the thumbs and index
   fingers and the area in between; push yourself
   up into the pose, using the strength of your
   legs (Figure 7.42).
   7. The heels can be lifted in the beginning, with
   the shin bones and the front of the thighs
   moving backwards.

Figure 7.39

Figure 7.40

Figure 7.41