Urdhva mukha svanasana

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:


The most common mistakes when performing the Adho Mukha Svanasana asana is to sink the area between 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.


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Anjaneyasanayoga pose

One of the best known and most used postures in Yoga sessions in different styles is the downward facing dog or adho mukha svanasana. This posture or Yoga asana receives this name because it simulates the position adopted by dogs when stretching. It is a posture of transition and rest.
We can perform downward dog as an isolated posture in itself, although the most common is to use it as a transition between other asanas, such as the Sun Salutation. We explain everything you need to know about this asana to perform it correctly.