Downward Facing Dog pose (adho mukha svanasana) is a pose easy enough to be taught to beginners, and challenging enough that you never truly master. There is a lot going on in this pose and it is a good idea to build it incrementally, adding one refinement at a time. Most often I begin with having the students follow along and perform a very basic version of the pose. Then I’ll add in the shoulder opening by having them kneel and everyone raises their arms high above their head. Everyone can do this. Then I’ll show them the difference in performing downward facing dog with arms at an angle and arms fully extended. Once they see the difference it is amazing how much better they perform the pose the second time around. Downward Dog Pose is one of the few inversions safe for kids to practice in a group setting and forms part of the Sun Salutation Series. (photo at right taken by Steve Greaves)
Downward Facing Dog Pose – Adho Mukha Savanasana
downward dog pose
- Kneel on all fours in Table position
- Curl your toes under
- Lift your hips, high and back, extend your arms, keeping your palms flat on the floor
- Let your head hang down, look at your navel, breathe
- Wag your tail, lift one leg, then lift the other leg, bark like a dog
- Come down and relax
Benefits: calms the mind, relieves stress, strengthens the arms & shoulders, stretches the shoulders, hamstrings, calves & hands, relieves headache, backpain & fatigue.
There are lots of nuiances to this pose which you can continue to explore as your yoga practice continues to develop. Enjoy the journey.
Watch for more animal poses in the coming weeks which will tie together in an upcoming yoga adventure story perfect for pre-school and elementary aged kids.
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[...] you're new here, you may want to subscribe to my RSS feed. Thanks for visiting!Downward Facing Dog pose is a fantastic pose to increase health and vitality while building strength and flexibility. [...]