Adho Mukha Svanasana is most often performed as a part of Surya Namaskaras (Sun Salutations). Downward-facing dog comes from the Sanskrit word Adho Mukha Svanasana (Adho meaning downward, Mukha meaning face, Svana meaning dog, and asana meaning pose or posture). This pose is like the position a dog takes while stretching after having a nap.

Since the head is brought lower than the pelvis this pose is generally classified as an inversion pose. Downward dog is considered one of the most easily accessible inversions. This simple yet dynamic yoga pose is often used as an opener for more complicated and demanding yoga asanas. Downward-facing dog can be practiced independently as it has an entire set of physical, mental and emotional benefits that can be obtained by practicing this asana regularly.  

This inverted pose is performed lengthwise with the hands and feet pushing against the floor. The hips are raised in the air. The body eventually forms a pyramid triangular- shape. Yoga beginners can use yoga props such as placing the hands on yoga blocks or keeping the knees bent (as seen in the picture above) to help maintain proper alignment in the pose. Even if your feet do not touch the ground, they eventually will with continued practice. The goal is not necessarily for the feet to touch, but to keep the back in the “slope” position.  
 
Caution
Avoid this pose if you suffer from carpal tunnel syndrome or diarrhea.
 
Avoid practicing this pose during the latter stages of pregnancy.

It is unadvisable to practice this pose during menstruation.
 
If you have a headache or suffer from high blood pressure, you should support your head with a block or bolster.
 
Avoid this pose if you suffer from a chronic or recent injury to the shoulders, arms, hips and back.
 
*Always consult your doctor prior to beginning any exercise regimen including yoga. If you have any questions or about this pose, consult a yoga practitioner to ensure that you learn the posture correctly to avoid injuries.

One good thing about yoga is that it can be practiced almost anywhere, at any time of day by all people of all ages. Most people prior to beginning any sort of yoga practice often wonder what type of yoga equipment they need. You don’t need anything hi-tech or fancy to start practicing yoga. All you need is the desire and a good attitude to get started. But this doesn't eliminate the need for some yoga equipment, especially if it helps you do your postures properly.
 
Most yoga equipment is built to help you achieve proper alignment and balance as well as make the pose a bit easier to do, especially for beginners. Here are a few ways yoga equipment can help those who are beginners or those who have prior injuries or mobility issues:
 
- It lessens the stress and strain on your body from doing
certain yoga positions.
 
- It helps support your muscles and protects you from injury.
 
- It helps save energy by exerting less effort on a pose.
 
Here are some of the more basic types of yoga equipment:
 
Proper Clothes
While opinions vary when it comes to the proper yoga attire ultimately the choice is up to you, however it's a good idea not to wear tight fitting clothes. Loose-fitting, comfortable and easy to move in clothing will make your practice much more enjoyable.
 
Mats
A good yoga mat provides cushioning on a hard floor, this is especially needed if your yoga studio floor is made of cement or hard wood, it can also provide traction for your hands and feet thus preventing you from slipping or sliding when you’re doing your postures.
 
Towel
There are special towels that are made for yoga. You may find super- absorbent towels that will be quite helpful if you sweat. You can also buy a skid-less towel that you can use on your mat to help absorb sweat.
 
A Bag
If you buy a lot of yoga accessories or want to carry with you your cell phone, a water bottle, or a yoga towel, you may want to buy a special bag to carry them. They look like duffel bags, and are often made of nylon. They can range in size and price, so make sure to find one that fits your specific needs.
 
Bolsters
They provide support for your spine, abdomen and legs in several different poses. Yoga bolsters can help you achieve better results overall.
 
Blocks
Like blankets, yoga blocks are props that help you make yourself more comfortable and improve your alignment. Blocks are great for standing poses in which your hands don't reach the floor. Blocks can be made of foam bricks, bamboo, cork or wood. These also vary in price.
 
Wedges
Yoga wedges can be used in many ways to add support and length for many different postures, especially under your heels, tail bone, or knees when practicing downward-facing dog to make it easier to place your hands flat on the floor without compromising correct form and posture.
 
Blankets
They can help you feel relaxed and comfortable which is essential in the practice of yoga. Not only do they help keep the chill off, the folded blankets can be used as props or to sit and lie on during class, especially at the end of class for Savasana.
 
Yoga Straps
These are most commonly made from cotton or nylon and allow you to grasp body part which you cannot reach effectively. Yoga straps also give you added flexibility and help you hold your poses a little bit longer. They are particularly useful for bound poses if your hands do not reach each other, and for poses where you need to hold onto your feet but cannot reach them.
 
Yoga Kits
For beginning yoga students, a yoga kit may be the solution to all their problems. A basic yoga kit contains everything you need to get started practicing the art of yoga right away. A good kit can help you avoid confusion and the extra expense often spent on individual and unnecessary items.
 
For the most part yoga equipment is made to provide support to help you feel relaxed and move deeper into the poses. Tomorrow, I will be talking about how yoga can be used to help control your blood pressure and relieve stress.

Yoga helps promote good balance by elongating, and aligning your spine as well as the muscles in your back. It also strengthens other parts of your body, including your abdominal muscles, which helps guard you back from injury. Good yoga posture teaches every part of your body to bear its own weight as an alternative of relying on other muscles to carry the load.
 
Yoga poses function and perform differently. Each pose is designed to develop one’s flexibility and strength. Here are some common yoga poses to practice:
 
Standing Poses
Standing is one of the important yoga poses. This type of pose is helpful in aligning your body and your feet. This is also very useful in improving and maintaining a good posture. It is an advantage because if you have a bad posture, your backbones can be stretched and straightened without noticing it. Standing poses helps in giving strength to your legs and at the same time increase elasticity in your legs and hips because they are all connected to each other.
 
Seated Poses
These types of yoga poses increase your lower back and hip’s flexibility. This also strengthens your back. This adds suppleness to your knees, groin, ankle and most especially your spine. Another advantage is that it helps you to breathe in deep which gives you that calm and peaceful feeling.
 
Forward Bends
This type helps you in stretching the hamstrings and your lower back also strengthening it. This lessens the tension found in your neck, shoulder, back and increase flexibility in your spine. Calmness is also achieved in this type of pose.
 
Back Bends
Back bends like bridge pose are amazingly helpful in opening your chest, hips and even the rib cage. This is helpful in strengthening and making your arms shoulders stronger. At the same time, it simultaneously increases your flexibility and elasticity in your shoulders. The great thing is that it helps to relieve the tension from the front of your body up to your hips and it
increases your spinal ability. Your spinal cord is one thing that is important in your body so you need to take good care of it.
 
Balance
Balance poses are very challenging because they require leg strength and upper body flexibility in addition to the ability to balance on one leg. The real challenge comes as you move from pose to pose while keeping one leg lifted off the floor the entire time. Tough but worth it!
 
By practicing these basic poses on a regular basis, it will help you build strength, flexibility and stamina. Don't worry if you can't perform them correctly at first, just keep trying and as your strength increases you will be available to perform them more easily.
 
Tomorrow, I will be talking about some of the different types of yoga equipment and what it can do for you.
 

Yoga is one of the best aerobic exercises that can be done on a regular basis. It is beneficial for to the body, mind and soul. Although some men prefer sweaty, energetic workouts, yoga can be very challenging and can provide a holistic workout along with innumerable health benefits. Apart from enhancing fitness levels, yoga also increases stamina levels and is a great exercise regimen for men of all ages and all fitness levels. To help men build a stronger base for their gym exercises, decrease stiffness and increase stamina, the yoga poses mentioned below can go a long way.
 
Standing Forward Fold
Uttanasana, or Standing Forward Fold, opens the back of the legs, the hips and the back. Men can easily modify this pose by keeping the hands on the thighs, calves or ankles or use blocks to shorten the distance.
In addition to stretching muscles, Standing Forward Fold lowers blood pressure, eases headaches, improves circulation and helps you sleep better.
 
Warrior One
This posture stretches men where they need it most—the hips and shoulders. On top of opening these tight areas, Virabhadrasana is a strengthening posture. It builds the muscle of the thighs along with the areas around the knees, which means more stability and protection for sensitive joints during high impact sports.

Chair Pose
Chair pose works the quads, ankles, butt and shoulders, while also opening the chest—helping to develop greater stability. It’s also useful for improving flat feet and stimulating the abdominal organs.

Downward Facing Dog
Downward Dog, or Adho Mukha Svanasana, brings the attention to those tight areas in men; the hamstrings, calves, arms, shoulders, back, hips and more. And while it stretches the body, Down Dog also strengthens the arms and legs.
This pose also strengthens the heart as it improves circulation, reduces stress and helps high blood pressure.

Low Cobra Pose
Cobra pose can help to open the chest and strengthen the back and arms. This posture will help anyone who sits behind a desk all day by opening the abdomen and hip flexors.

*For men who also enjoy more strenuous forms of exercise, Upward Facing Dog is another great way to warm up and get the muscles stretched and blood flowing before expecting the body to go all out.
 
Boat Pose (modified)
Boat pose, or Navasana, will not only strengthen the core, but it also strengthens the hips flexors and spine. This posture is particularly beneficial to men for what it does to stimulate the prostate gland and reduce tension in the pelvic region.

Butterfly Pose
Baddha Konasana increases blood flow to the pelvis, kidneys, prostate and bladder. It’s also a good way to draw attention to mula bandha, the root lock, which brings awareness and more energy to the area around the hips.

Half Pigeon
This posture is can be quite challenging, but you can ease yourself into it as your hips open more and more. Since it’s a powerful way to open the glutes, hamstrings, abductors and hip flexors, Half Pigeon can help men when they take part in physical activities. Once the tension is released in the hips, men will feel the benefit in the lower back and other areas of the body.

Bridge Pose
It’s not unusual for men to experience tight muscles throughout the torso, so Bridge pose can help open the upper body and release tight muscles. Whether most men realize it or not, tightness in this area makes for shallow breathing and can make other physical activities more challenging.
Over time, practicing bridge pose will create more space in the chest and make for easier, fuller breathing.

Reclining Hand to Big Toe
This posture opens the lower back to get energy moving more freely, and when it does, it also stimulates the prostate gland and improves digestion. *Try using a yoga strap to make the pose easier especially if you’re not quite flexible.

Corpse Pose
Now it’s time to really relax. As the asana suggests, you simply lay on your back, eyes closed with your hands at your sides or on your chest. Breathe normally and let your worries dissipate as you exhale. 

Yoga can be very challenging and mastering these yoga poses will help strengthen and stretch the muscles, prevent workout injuries and improve posture and overall balance.

Chaturanga Dandasana (Four-Limbed Staff Pose or Low Plank) is one of the most challenging yoga poses done in every vinyasa and Sun Salutation often rushed through and done incorrectly. When done correctly, this challenging yoga pose has several benefits, including arm, wrist and abdomen strengthening. When practiced without proper alignment, Chaturanga can lead to shoulder, elbow, wrist and even lower back injuries.

Because Chaturanga Dandasana is a weight-bearing pose, wrist injuries are among the most common. Sometimes in yoga, we tend to use our strongest muscles to achieve difficult poses, instead of using the appropriate muscles. While in Chaturanga, many yoga students flatten their carpal tunnel, the narrow, tunnel-like structure in the wrist where several tendons and the median nerve pass, causing compression on the median nerve. Repetitive practice of this incorrect motion can lead to carpal tunnel syndrome.
​
Chaturanga is a pose that uses all of the muscles in the body. To keep your body safe from injury, use your core for stabilization and activate your legs for support.  While learning proper alignment and building strength,modify this pose by dropping to your knees (This decreases the weight on your back and shoulders, therefore you don’t need as much strength to do the pose as with your legs straight).

Here are some tips for a safe Chaturanga Dandasana:

• Come into plank pose, making one long line of energy from the crown of your head to your heels.
• Stack your shoulders directly over your wrists.
• Rotate your elbows slightly forward and draw your shoulder blades together and down your back.
• Tuck your tailbone slightly and gently firm your lower belly to support your lower back.
• Begin to move your chest forward and down, as you slowly bend your elbows to the midline. (Moving your chest forward and down will help keep your elbows aligned over your wrists.)
• Squeeze your upper arms into the sides of your body.
• As you drop, keep your hips in line with your shoulders and chest.
• Continue down until your upper arms are parallel to the floor (but not any lower). Your elbows should be at a 90 degree angle.
• Draw your chest between your wrists and straighten your arms for Upward Facing Dog. Your legs should be engaged, and ideally, your knees lifted away from the mat. User your core strength to transition back to Downward Facing Dog.

​Hopefully, this information will help you with your Chaturanga and keep you injury free. Remember that you can always modify the pose or skip it altogether.

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This 30 minute sequence is for those that are “time-challenged”. Start with a few rounds of Sun Salutation to warm-up the body. A shorter yoga practice is a great place to start as a beginner (or anyone else with time constraints) without feeling too overwhelmed and thus more likely to make the practice of yoga a daily habit. It is much easier to find 15 to 30 minutes of a yoga practice than it is 90 minutes, which is often hard to do. The most important thing to remember is that this is your practice!

Modify poses when needed and always enjoy your time spent on the mat!

Yoga can be an effective part of a healthy lifestyle, offering many benefits for both the body and the mind. Yoga is also an amazingly way to help your body naturally detox and eliminate excess toxins while improving digestion and the efficiency of your body systems.
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It can be a challenge to practice yoga at a studio regularly especially with work schedules, travel time to a studio, available class times, and costs of the class; one’s practice can become sporadic or cease altogether. If you’re struggling to fit yoga into your fitness routine, consider starting your own at-home practice. So whether you’ve taken hundreds of classes in a studio or you’d need a demonstration to be able to do Chaturanga, you can absolutely benefit from an at-home practice.

Here are 5 reasons to practice yoga at home: 

1. Be present, NOW
The point of yoga is to relax, clear your head, and free your mind from all the busyness going on and put aside all the things that are consuming your thoughts. The thing about going to a studio, is that this has to happen at a specific time dictated by someone else. Practicing at home, that you can clear your head and mind when you decide you need it most.

2. No Excuses
It’s snowing, it’s too far to drive, the teacher I like is not teaching that day/time, and none of the classes work with my schedule. When you have to go somewhere for a class at a time that someone else chooses, it’s easy to come up with a lot of excuses of why you can’t practice. Practicing yoga at home, there’s no excuses; you and your mat are already in the same room in the right place at the right time.

3. Practice at a time convenient for YOU
As much as I love yoga, sometimes I just don’t have the time to commit to a 90 minute class. Let’s be honest, by the time you get ready, get to the studio a little early to sign in, practice, socialize a bit and drive back home, it’s 2 hours later. At home, you can practice for an hour on your own schedule and if you don’t have much time, you practice for 20 or 30 minutes. The great thing about an at-home practice is you can do it at whatever time is best for you!

4. You can wear what you want
Have you skipped yoga class because you didn’t have the latest lululemon yoga leggings or you just haven’t had the time to find your favorite leggings in that laundry pile? The good news is, that when you practice at home, you can wear whatever you want. You can wear your comfy sweat pants you’re your favorite t-shirt or even your pajamas! After all, the only person who will see you is you. 😊

5. You become the teacher
Practicing yoga at home you can go at your own pace, holding or repeating poses to meet your body’s specific needs on any given day. You can modify (or skip) poses that suit you that day. Practicing yoga at home offers more privacy and no studio distractions.  Plus, if you are new to yoga, or not as advanced as other students in a yoga class, there’s no need to worry about not being able to keep up with the yoga teacher or person on the mat next to you.
 
If you’re interested in starting to practice yoga more (or for the first time) on your own don’t take yourself too seriously! A yoga practice is just that- a practice- not an aim at perfection.

A home practice is a great way to go deeper into your yoga practice as well as build your understanding and knowledge of yoga. A home practice can be defined as your own yoga practice outside of a class setting without a teacher leading you. You essentially become your own teacher. Developing your own home yoga practice can be challenging and even scary! It forces you to be comfortable in your own skin! Many people find it difficult not having someone guide you through a yoga practice. This is the beauty of it, to create and develop it yourself and make it your own! So if you think you don’t have the time or don’t know what to do for a home yoga practice, here are a few tips to get you started:
 
1. Listen to your body
During the course of my yoga practices I have learned how to listen to my body. In order to maintain a consistent practice, I needed to start practicing at home. But my first few times were not easy. I would push myself into poses that either I was not ready for or that I “thought” I could do because I saw someone else do it. I never took time to really listen to my body and what it was saying. I know better these days and I’ve learned to be in-tune with what it’s telling me.
 
2. Clear the clutter
This may seem like a challenge at first, clearing out a spot in your home for your yoga practice. I remember laying down my mat in my apartment where my only space to practice was the perimeter of my yoga mat. After the first Sun Salutation, I was looking around my room searching for things to pick up because I had not cleared out a more suitable space for my yoga practice. I knew I needed an area that needed to be clutter free as not to distract me from my practice. The area you choose doesn’t have to be large, just a spot for you and your yoga that’s clear of clutter and junk.
 
3. Withdraw the senses
At a yoga studio, you are asked to put away your belongings so you’re not distracted by your personal possessions so you can give yourself your undivided attention. This is not easy at home when you have things to do or people there to distract you. In Yoga, we practice Pratyahara, or withdrawal of the senses. It took me a while to feel unaffected by my home environment and to remain focused in my practice.
 
4. Embrace the challenge
Ask yourself, “When am I feeling compelled to step off my mat?” “When do I give up?” The answer is simple…when the practice becomes challenging. As soon as I began practicing yoga I began to feel the challenge that I was searching for. Not just the asanas, but the deeper connection I felt towards my inner self. I realized over time, that I was limiting my potential to grow. I was not allowing the poses to work and exiting early was a metaphor to how I reacted to other challenging situations in my life off the mat.
 
5. Stay consistent
If you only have time for a few rounds of Sun Salutation it’s better than doing nothing at all! There are mornings when I just want to sleep. I practice daily because I know yoga requires the consistency to keep at it, to make it a habit. I know that yoga makes me feel better, that it jumpstarts my day in a way that drinking coffee never did. Remember that consistency is key, even if you only practice 15 minutes a day!
 
The rewards of a home practice
While it may take time to develop the discipline for a home practice, it can be very rich and rewarding. You can try new things and have the freedom to explore your own creative movement. If you’re just getting started or experiencing some of these similar challenges, keep going, stay committed. Make yourself and your practice a priority. You will not regret it! Just know that a practice is anything you need that day. A quick break, a deep breath, and a little bit of patience is all you need to get yourself going. Enjoy!