downward facing dog pose / adho mukha svanasana yoga

With this post we intend to explain the main yoga postures or at least the most common to all types of yoga. The intention is to serve as a «base» for the rest of the articles in this section, so that we have a reference guide when we have a doubt about how to perform a posture or its benefits and contraindications.  In the first article we published a few months ago: Yoga guide for beginners, we detailed how this activity is based on three basic pillars: breathing (Pranayama), postures (asanas) and sequences of postures (vinyasa-krama). Three concepts that go together, being the breath the key that will allow us to reach the necessary concentration to investigate each individual posture and move from one to another.
The yoga posture (asana) is not an end in itself, but a means to achieve, through concentration, both physical and mental well-being. Each posture we perform should be a reason to pay attention to our body, to know how mind and body react and evolve as we execute the posture.

how to do adho mukha svanasana (downward facing dog)

The most common mistakes when performing the Adho Mukha Svanasana asana is to sink the area between the shoulder blades, for example, this should be avoided as we do not intend to form a hollow. On the other hand, the shoulders should be away and not cause too much tension in the trapezius. In addition, we should not prioritize the extension of the knees, or that these look inward, as it puts the spine at risk.
As for the position of the hands and feet, we must know that both parts should not be separated more than the width of the men and hips, and that the hands should use a correct pressure because otherwise later pains will appear.
With the back we must be extremely careful and keep it elongated, oxygenated and neutral, rounding the lumbar. Sometimes when we are very flexible we tend to overdo it and form a curve with the spine, and that is not good for the shoulders.

adho mukha svanasana: el perro boca abajo | yoga

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current20:22, 28 de febrero de 2007509 × 366 (70 KB)Joseph.R (talk | contribs)== Descripción == {{Information |Description=Posturas de yoga Ado-muka-shvanasana |Source=œuvre personnelle |Date=4/2/2007 |Author= Joseph RENGER |Permission= See below |other_versions= }} == Licencia == {{self|GFDL|cc-by-sa-2.5,2.0,1.0}}
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virasana & adho mukha virasana

It is perfect for stretching the whole body: the muscles of the arms, spine, hamstrings, back of the legs… It is an asana of transition and rest, it can be performed as an isolated posture, as part of a vinyasa or in yoga sequences and exercises, such as the sun salutation.
As for the type of posture, we can classify it as a forward bending and semi-inversion posture, since we keep the head below the heart, but with the four supports: just as for dogs, it is a «4-legged» posture.
To perform it correctly, we must follow the following indications, keeping in mind that what we are looking for is the stretching and lengthening of the whole back, not the legs. Therefore, you can leave your knees bent:
This posture so famous and used in practically all types of yoga has its variants. There are more or less advanced, depending on the yoga class you do, the intensity you want to give or your level, for example the dolphin pose would be the same but with your forearms supported. If you want to go deeper, you can perform: