Downward Facing Dog Pose,

Downward Facing Dog Pose 

by Steve Johansen, Hummingbird Pilates and Yoga

 

This month’s yoga pose is probably one of the most famous; Downward Facing Dog Pose, shortened to Downward Dog or Down Dog. In Sanskrit it’s, Adho Mukha Svanasan) which is pronounced (AH-doh MOO-kah-shvah-NAHS-ah-nah). Downward facing dog pose, builds strength in the hands, arms, shoulders, and the external oblique abdominal muscles, lengthens the back and stretches the backs of the legs (hamstrings, calf muscles, achilles tendons and even souls of the feet).

 

Downward Facing Dog pose, can be practised as a standalone pose (building focus in the mind and breath and strengthening the arms and shoulders). It can also be practiced a resting pose, as within the Sun Salutation, where Downward Facing Dog is held for five breaths, halfway through the Vinyasa Flow sequence. Downward Facing Dog is an inversion, which means that the head is below the level of the heart, increasing blood flow to the brain.

 

There are lots of playful variations of this pose. It can be held in a static way, allowing you to focus on the breath, hands, arms, shoulders and back. Alternatively, it can be very dynamic, adding interest as you move in and out of the pose, building strength and flexibility, while helping you to become more comfortable in the pose.

 

 

Where to start

 

Even though there are several ways to get into Downward Facing Dog pose. I like to start in Extended Childs Pose, kneeling towards the back of the mat, knees slightly apart, big toes touching, torso relaxed over the thighs, resting the forehead on the mat, stretching the arms forward, elbows off the mat and hands wide, little fingers touching the side of the mat. Spreading the fingers wide, middle finger pointing forward, press through the fingertips and knuckles, especially the index finger and thumb. This helps to establish the right distance between the hands and feet and provides a good foundation. Take a few slow, even breaths, with a little pause at the top and the bottom of each breath.

 

Find your Dristi, 8 inches or 20cm, beyond your thumbs. On your next inhalation, draw yourself forwards, until your shoulders are above your hands, rotating the forearms inwards so the eye of your elbows faces towards each other, this helps you to press your index fingers and thumbs into the mat, helping to broaden the shoulders a little more, stopping your hands from slipping forwards, once you’re in Downward Facing Dog Pose.

 

On your next exhalation, tuck your toes underneath, and push backwards through your hands, lifting your knees, and hovering them just above the mat, as you continue to push backwards, lengthen your spine, so your sitting bones are over your heels (just like Childs pose, only with your knees lifted off the mat), you may feel a stretch though the planter fascia and Achilles tendons, using the front of your thighs, to roll the tail bone backwards and up, towards the ceiling.

 

Don’t worry if you can’t straiten your legs, or if your heels don’t touch the floor. Downwards Facing Dog pose, is all about lengthening the spine, and focusing on the breath. Keep the inward rotation of the forearms, helping you press though your thumbs and index fingers, lengthen through your arms, broaden your shoulders, and push your tail bone backwards. Re-find your Dristi, ether between your ankles or knees, which should be hip width apart, (4 inches or 10cm). With each inhalation, push into the mat with your hands, lengthen your arms, widened the shoulders, and create more space between your pubic bone and sternum, lengthening the spine. Then with your exhalation, relax the shoulders, and ease the hips up and backwards, use the quadriceps to straighten the legs, to deepen the stretch through the hamstrings, calves and soles of the feet.    Maintain for 5 slow steady breaths, with a little pause at the top and the bottom of each the breath. Then push your knees forward, and down to the mat, sinking back into extended Childs pose.

 

I hope that you enjoy this pose as much as I do. For those of you who would benefit from seeing the pose taught in action, you can find a video on our at Hummingbird Pilates & Yoga Facebook page both pinned to the top and as one of our reels. Alternatively, book now and join me at the studio using this free pass code HPYFREECLASS. My gift to you.