Mind/Body Perspective: Downward Dog

Posted on February 13, 2011 by


Downward Dog – next step in basic Sun Salutation
Adho Mukha Svanasana

1.  From plank pose exhale and bring your sit bones up toward the sky.  At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your spine and lift the sitting bones toward the ceiling, and from your inner ankles engage the inner legs up into the groins.  

2.  Next push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.

3.  Engage the outer arms and press the all four corners of the hands actively into the floor.   Shoulder blades are together and down in your back pockets.  Keep the head between the upper arms; don’t let it hang. 


    * Calms the brain and helps relieve stress and mild depression
    * Energizes the body
    * Stretches the shoulders, hamstrings, calves, arches, and hands
    * Strengthens the arms and legs
    * Helps relieve the symptoms of menopause
    * Helps prevent osteoporosis
    * Improves digestion
    * Relieves headache, insomnia, back pain, and fatigue