Adho Mukha Svasana

Adho Mukha Svasana (Downward Facing Dog) Facing Dog is another of my favourite postures. I particularly love this posture because I have a tight thoracic spine and I can really feel this posture lengthening in the front and back of my upper torso, especially if I keep my knees bent and it feels amazing.

This posture is fantastic for lengthening and strengthening in the whole of the body and builds heat and energy and increases blood flow as it’s a partial inversion and the heart is above the head. It’s great for lengthening in the hamstrings down the backs of the legs but if you have tight hamstrings then keep the knees bent. It’s also excellent for activating the parasympathetic nervous system, calming the mind and body.

If you have high blood pressure or wrist problems, then practice a variation of half dog against the wall. Don’t practice the posture if an eye or inner ear infection is present, if you have a detached retina or glaucoma, an injury to the back, arms or shoulders or in late term pregnancy.