Downward Facing Dog Pose (Adho Mukha Svanasana)

Adho Mukha Svanasana is the foundational asana for all other arm support asanas and is an excellent asana for learning and embodying the principle of roots and extension. Following the basic principles of asana practice, explore Down Dog from the ground up and from what is at most risk of strain or injury in this asana: the wrists, shoulders, and hamstrings. We will look alternatively at the upper body (from the hands up) and the lower body (from the feet up).

In exploring Adho Mukha Svanasana, consider coming to all fours to explore the fundamentals of the hands, arms, and pelvis, then lift the hips up and back while moving toward straightening the legs. Healthy students with sufficient arm, shoulder, and core strength and stability can explore lifting the hips directly up and back into Adho Mukha Svanasana, either stepping over one foot at a time (relatively easier) or rolling over the toes on both feet simultaneously (more chall...