Overview
If you try yoga just one time you’ll find yourself in Adho Mukha Svanasana
(Downward Facing Dog pose). If you happen to own a dog there’s a good
chance you see this pose performed on a regular basis by your four-legged
friend. There are a number of things about this pose that are pretty cool.
You will often hear it referred to as a “resting pose.” While it is
actually a very dynamic pose, you can use it to find a perfect balance
between your forward and backward momentum, creating a sort of “dynamic
resting” position. This pose is a combination of a forward bend and an
inversion; and you get the benefits of both which include calming your
mind and clarity.
Preparation and Pose Tips
Starting from static cat stretch, Bidalasana, place your hands next to
your ribs. Your palms should be flat on the mat with your fingers splayed
apart. To achieve this position with your hands try making a little cup
with just your fingers on the mat and press your hand down until it is
completely flat.
Your feet are hip distance apart. Curl your toes under; and, on an
exhalation, lift your hips upward. Draw your chest towards the floor,
lengthen through your spine. Draw your heels towards the floor, first by
stretching them out with a pedaling motion, and then pressing them gently
toward the floor. Look back at your feet and make sure that the outer
edges of your feet are parallel to the outer edges of your mat. You head
is relaxed with your neck in line with your spine and your eyes looking
back toward your feet. Really stretch out through your arms, pushing you
up and back. Hips are high in the air and shoulders are on your back.
Breathe! This is not a static pose, so shift accordingly. As you hold the
pose focus on keeping your hips lifted upward and your weight distributed
in the fulcrum between your hands and feet.
You can do an “easy down dog” by starting from a standing position with
your feet on either side of your mat. From here you bend at the waist and
lower your body downward until your outstretched arms reach the mat.
You’ll find it’s a lot easier to have your feet firmly planted on the
floor.
Benefits
This is a full body pose that stretches your spoin, arms, hamstrings and
shoulders. With blood moving to your head the pose provides energy and
enhances concentration. It is useful for insomnia.
Advanced or Partner
Try starting on your stomach with hands next to your chest. Go into a
kneel, then push back and up into Adho Mukha Svanasana. As part of a Surya
Namaskar, or Sun Salutation, series you can leap from this pose into
Uttanasana, Forward bend pose. At first the leap seems a little difficult,
but it is actually quite a natural follow-up. Start by looking forward
between your hands. Pick a spot on the mat where you rest your eyes, just
a few inches behind your hands. Exhale completely as you bend down on your
haunches. With the air still completely out of your lungs you can leap
forward (now more like a cat), floating really, letting your feet land on
the spot you had located with your eyes.
Chakra
Adho Mukha Svanasana is a third chakra pose.
Precautions
If you have high blood pressure or heart problems you should do this pose
against a wall such that your head will stay above your heart.
Timing
Hold for three to eight breaths.
Recovery and Counterpose
You can come down onto your knees and move back into Balasana or childs
pose for a rest.
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