Downward Facing Dog

Adho Mukha Svanasana

Downward Facing Dog is a common therapeutic yoga posture that elongates spinal muscles and rejuvenates your entire body.

Benefits

• Lengthens spinal, hamstrings, and calf muscles

• Alleviates low back pain

• Strengthens upper body, forearms and wrists

• Calms the mind and nervous system while lowering heart rate

• Can help reduce depression and anxiety

Contraindications

• Carpal Tunnel Syndrome or other wrist injury

• Shoulder injury

• Pregnancy (check with your doctor)

• High blood pressure

Modifications

• Keep knees slightly bent to lengthen your spine

• Place a folded towel (folded in half) or rolled up yoga mat under your palms to alleviate wrist pain

Chakras

This posture balances the Root Chakra (Muladhara), as well as the Heart Chakra (Anahata), and helps the practitioner get connected to his/her physical body in present time, while creating a sense of safety, trust, openness, and freedom.