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.