Downward Facing Dog
you can be in Downward Facing Dog, hating every second of it, or you can be in this pose, peaceful and nonreactive, breathing calmly. Either way, you are in the pose. You can decide the equality of your experience. Be the thermostat , not the temperature.
- Lisa Genova
Downward facing dog in Sanskrit we call Adho Mukha Svanasana.
Adho = downward
Mukha = face
Svana = dog
(AH-DOH MOO-KAH SHVA-NAH-SUN-UH)
Downward dog is an inversion asana in modern yoga, often practiced as part of a flowing sequence of
poses, especially Surya Namaskar and Vinyasa.
One of the fundamental yoga postures that continues to evolve for all yoga practitioners.
It is very therapeutic, combining the benefits of an arm balance, forward bend and inversion.
When the body is in perfect balance with minimal muscle tension, the mind and body come together in
pure consciousness, allowing the flow of energy or prana.
As each individual has their own unique body structure so, you wont see this posture looking the same
for everybody in your yoga class. We are quite lucky now that we have all the props to support this
posture and to make it accessible for everyone.
As each individual have own unique body structure so, you wont see this posture look same at your yoga class, and we are quite lucky , now we have all the props to support this posture , to make accessible by everyone.
Lets talk about how to make your down dog suitable for your body
Props :
Wall
Blocks
Roll blanket
Chair
Hand position :
Shoulder width apart or bit wider than shoulder in all forms , using props or not
Spread fingers, press all firm to floor or wall or chair, and for block let your wrist be at the edge of the
block, your little finger and thumb hugging the side of block.
Leg Position :
The feet no more than hip distance apart at floor
You can use a rolled blanket or mat to support your heels. You can bend your knees. You can place you
heels against a wall and straighten active legs.
You can measure from your table top position.
Shoulders :
Broaden your shoulders, with external rotation, giving space to your neck and shoulders away from
your ears.
Your arms should be straight and inner elbows facing each other.
Back :
Elongate your spine, Lengthen from lower back to your neck. Pay attention that if your hamstrings are
tight it will effect your back position, so that is why bent knees or using props under your heels is ok.
When you push the floor away with your hand, you will feel that you move your chest towards your
thighs and sending your hips back. If you feel your back did not move back, it is time to bend your knees
as your your hamstrings are not open and ready yet. That is ok. It is a life time practice, so we have time
to explore and find out what should we do to open up our hamstrings more.
Lets work with your own body :
After following the basic instructions for the main part, legs, shoulder and back position, now lets go
deeper.
Firm your Abdominal and draw your navel in
Draw your ribcage in. Try not to flare it out, it will arch your lower back
Gaze towards your feet. At this stage we try not to gaze towards our navel, as that requires lots
flexibility. We are doing a neutral pose.
Chin slightly in
Engage your quadriceps strongly to take the burden of your body weight off your arms.
Rotate your thighs inward, keep your tail high, and sink your heels towards the floor or wall or blanket.
Lengthen out of your armpits by pushing the floor away.
Both legs should be active
Breathing. keep your breathing even. Inhale and exhale through your nostrils, inhaling 3-4 counts of
breaths and exhaling 4-5 counts of breaths.
Some Benefits from this posture :
This posture stretches the hamstrings and gluteal region, strengthens the wrists, arms and shoulders and opens both the hips and shoulders.
This pose leaves you energized and rejuvenates the body.
Helps to tone muscles
It increases circulation to the brain.
Calms the mind and helps relive headache, insomnia and fatigue.
Some Contradiction :
This posture stretches the hamstrings and gluteal region, strengthens the wrists, arms and shoulders
and opens both the hips and shoulders.
This pose leaves you energized and rejuvenates the body.
Helps to tone muscles
It increases circulation to the brain.
Calms the mind and helps relive headache, insomnia and fatigue.
If you find your downward dog are different from others that is fine.
We focus more to how you feel in the pose and how your muscles work in the pose.
Everything is always in progress.
Make each pose be your prayer to your body, for a healthy body and healthy mind.
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