Svanasana or Dog Pose Yoga

The Svanasana or Dog Pose Yoga is so called because the posture resembles that of a dog’s. It is a very basic yoga pose and you can do it either on its own or as part of a sequence when you are doing the Sun Salutation (Surya Namaskar).

There are two variations to this dog yoga pose. One is the Adho Mukha Svanasana or Downward Facing Dog Yoga Pose, while the other is the Urdhva Mukha Svanasana or Upward Facing Dog Yoga Pose.

Step-by-Step: Here is a simple guide for the pose.

• First, get down on the floor on your knees and hands (imitating a dog). Your hands should be slightly ahead of the shoulders, with your palms spread. Your knees should be directly below the hips, with your toes turned under.
• Exhale and roll the knees backwards, away from the floor. Your knees are now bent at a more acute angle, and the heel is lifted away from the floor. Your tailbone should now press toward your pubis. Draw the inner legs from the ankles towards the groin.
• Now exhale and push the top of your thighs backward. Make them firm and roll the upper side slightly inward. Stretch the heels so that they press toward the floor. Straighten the knees
• Stiffen your arms and press your palm firmly on the floor. Resting on these hands, make a lifting motion of the arms, running the entire length from the shoulders to the wrists. Keep your shoulder blades firm. Your head should be firmly between the upper arms.
• Hold this pose for a minute or two. Then exhale and bend your knees to the floor. Rest for a few minutes in the Child’s Pose and repeat a few times.

Anatomical Focus: The muscles of the upper arm are most in use in this pose.

Benefits: The Dog Pose has many benefits.

• It stretches the muscles of the hands, shoulders, arches, calves and hamstrings.
• It strengthens the legs and arms.
• Because of the position of the head in relation to the body, it helps relieve symptoms of sinusitis and is also beneficial during menstruation, as well during menopause.
• The stretching of the muscles strengthens the bones and helps prevent osteoporosis.
• It improves digestion.
• It relieves insomnia, headache and back pain.
• It removes fatigue and energizes the body.
• It is good for reducing symptoms of asthma, blood pressure, sciatica and flat feet.
• It relieves mild depression and stress.

Contraindications: Do not do this if you suffer from diarrhea or carpal tunnel syndrome. It is also not advisable during pregnancy.

Tips: If you have difficulty performing the pose, take the help of straps around the arms, or you could also use a metal folding chair or a pair of blocks to help you raise your arms.