Forward Extensions


Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Downward Facing Comfortable Pose, Swastikasana
Level: All levels

Adho = downward. Mukha = face. Sukha = happiness, joy, comfort.

Organizing the pose

• Come into Sukhasana (Comfortable Pose), sitting up on blankets to assist lengthening of trunk if necessary.
• Inhale and lengthen up through the sides of the trunk.
• Exhale and hinge forward from the tops of the thighs, reach the arms forward and bring them to the floor, releasing the head down. Hold this position.
• Inhale, walk the hands back and come up.
• Exhale back to Dandasana (Staff Pose).
• Repeat on the other side, with the legs crossed the other way.

Practice Points

• Soften the thighs.
• Broaden and deepen the hip creases.
• Soften the lower abdomen.
• Soften the pelvic floor and spread the sitting bones.
• Lengthen out through the sides of the trunk.
• Soften the shoulders.
• Broaden the chest and collarbones.
• Reach the breastbone forward, past the shins.