Adho Mukah Svanasana

It’s pretty easy to figure out where this posture got it’s name…

Adho - Downward

Mukah - Facing

Svana - Dog

Asana - Seat

And then you look at your dog when they take a biiiig stretch. Yeah, I can see how that joy we humans get watching that and the need we feel to participate in it could transcend time and space and inspire the yogis of ancient times as much as it does us today.

The purpose of this pose is to lengthen the spine while creating space in the shoulders and stretching the hamstrings, so the full expression of this posture is not going to be the most suitable variation for every body. instead focus on the these three sensations as you move into the posture and explore other tasty variations once you are there.

From plank or table pose, lift your hips up and push them back, keeping your knees bent and lifted off the ground. Push into your shoulders and spread them away from your neck. Keep your spine long and straighten your legs as much as is comfortable, gently driving your heels toward the earth to stretch your hamstrings.

From here you can ask your pet to join you in a big stretch or test your strength and balance as the jump on or against you.