What yoga pose is called dog face down and which muscles are working? - briefly
The yoga pose commonly referred to as "dog face down" is known as Adho Mukha Svanasana, or Downward-Facing Dog. This pose engages several muscle groups, including the shoulders, arms, back, legs, and core.
Downward-Facing Dog is a foundational pose in many yoga practices. It works to strengthen the muscles of the arms and legs, while also stretching the spine and hamstrings. The pose requires engagement of the core to maintain proper alignment and stability. The shoulders and chest are opened, promoting better posture and breathing. The legs are strengthened as they support the body's weight, and the calves and Achilles tendons are stretched. This pose also helps to improve circulation and can be beneficial for digestion.
What yoga pose is called dog face down and which muscles are working? - in detail
The yoga pose commonly referred to as "dog face down" is known in traditional yoga terminology as "Adho Mukha Svanasana," which translates from Sanskrit to "Downward-Facing Dog." This pose is a foundational element in many yoga practices, particularly in Vinyasa and Ashtanga yoga sequences. It is designed to create a full-body stretch and to build strength in several key muscle groups.
Adho Mukha Svanasana involves starting on hands and knees, then lifting the hips upward and backward, forming an inverted V-shape with the body. The hands are placed shoulder-width apart, and the feet are hip-width apart, with the heels reaching toward the floor. The spine is elongated, and the gaze is directed toward the navel.
In this pose, numerous muscles are engaged and strengthened. The primary muscles worked include:
- Shoulders and Arms: The deltoids, triceps, and biceps are activated to support the body's weight and maintain the correct alignment of the arms.
- Back: The erector spinae muscles along the spine are engaged to keep the back straight and prevent rounding.
- Core: The abdominal muscles, including the rectus abdominis and obliques, are activated to stabilize the torso and support the lower back.
- Legs: The quadriceps, hamstrings, and calves are stretched and strengthened. The gluteal muscles are also engaged to lift and stabilize the hips.
- Feet and Ankles: The muscles in the feet and ankles work to maintain balance and proper alignment, with a focus on pressing the heels toward the floor.
Additionally, Adho Mukha Svanasana promotes flexibility in the spine, shoulders, and legs. It also aids in improving circulation and can help alleviate back pain when practiced regularly. Proper alignment and breath control are essential to maximize the benefits of this pose and to avoid strain or injury. Practitioners should focus on maintaining a steady breath, engaging the core, and keeping the shoulders relaxed and away from the ears.