Welcome to Yoga Pose of the Month!

February's pose of the month is one of my favorite poses: Downward Facing Dog/Down Dog or Adho Mukha Svanasana

-Adho: Down -Mukha: Face Svana: Dog Asana: Pose

Down Dog is probably one of my favorite poses in yoga due to it being used often as a transition pose in most vinyasa flows and in sun salutations. This pose helps open our third eye, throat, heart, and solar plexus charka while we hold it.

This pose comes with many benefits that most of us understand, but some of them are not as known. This pose helps strengthen your core, pelvis, lower back, and shoulders while lengthening your spine. Down Dog helps improve circulation by boosting blood flow to the brain.

Downward Dog can be practiced by anyone since it is a beginner pose. This is a great practice for athletes to help open the hips and improve circulation. Teens would benefit from this practice to improve posture and strengthen their core. Women who are pregnant are able to practice this until their 2nd trimester (but always listen to your own body when practicing). Postnatal women can practice this to increase core strength after 4 weeks or when their doctor clears them for yoga practice.

Some poses to consider before jumping into down dog would be: standing forward fold or cat/cow.

Some good followup poses would be: dolphin, puppy, plank, or cobra.

How to practice down dog:

• Start on your hands and knees in tabletop position.
• Tuck your toes and lift your hips towards to sky, straightening your legs and sinking your heels towards the mat.
• Spread your fingers wide, grounding your palms into the mat.
• Keep your head in line with your arms, relaxing your neck.
• Engage your core, drawing your belly button towards your spine.
• Hold the pose for 30 seconds to a minute, breathing deeply.

Modifications:

• If you are a beginner, bend your knees slightly to ease into the position. It is okay if your heels do not touch the mat. Peddle your feet with a slight bend in the knees to help open the hamstrings.

Affirmations for Down Dog

"I am grounded and energized. I release tension and embrace strength"

Namaste! :)