ADHO MUKHA SVANASANA (or Downward Facing Dog)

Pronounced as: AH-doh MOO-kah shvah-NAHS-anna

In Sanskrit 'adho' means downward, 'mukha' means face and 'svana' means dog

Downward facing dog is done many times during most yoga classes. It is a transitional pose, a resting pose and a great strengthener in its own right. It may be the first yoga pose you encounter as you begin a yoga practice.

Step by step:

•Curl the toes under and push back raising the hips and straightening the legs.

•Spread the fingers and ground down from the forearms into the fingertips.

•Outwardly rotate the upper arms broadening the collarbones.

•Let the head hang, move the shoulder blades away from the ears towards the hips.

•Engage the quadriceps strongly to take the weight off the arms, making this a resting pose.

•Rotate the thighs inward, keep the tailbone high and sink your heels to the floor.

•Check that the distance between your hands and feet is correct by coming forward to a plank position. The distance between the hands and feet should be the same in these two poses. Do not step the feet toward the hands in Down Dog in order the get the heels to the floor. This will happen eventually as the muscles lengthen.

Benefits:

This pose increases the strength and flexibility of the shoulders. The hamstrings , calf muscles and Achilles tendons are all stretched.

YOGA ETIQUETTE

Please try to arrive 10 minutes before class as late arrival might be disruptive to other students. This will also give you a moment to calm your mind before practice.

Do try to eat 3-4 hours before class. Practicing asanas on a full stomach may prove uncomfortable.

During class, try not to drink water. Water cools the inner heat that helps make the body flexible. Do keep hydrated by drinking water before and after class.

Please remember to turn your mobile phones off or to silent mode before class starts.

Please keep conversations low when you arrive and leave as other students may be relaxing or meditating. We want to create a space of healing, quiet, and relaxation as well as one of friendship.

Please be respectful to the teacher and courteous to other students at all times.

Tell your instructor about any injuries. This will help the instructor know how to adjust you or show you a modified pose if necessary.

Your final relaxation in Savasana is an important part of your practice. Don't plan to leave class early. If you must, tell the teacher in advance and take a short Savasana before you go.