adhas (down) +mukha (face) + svana (dog) + asana (pose)
Downward-facing Dog is a strong contender for yoga's most universally recognized pose. Millions of us go barking mad over this foundation pose without even realizing that it´s also an inversion (okay, it´s a mild one)! It can be both a transitional pose (for example in Sun Salutations) & a resting if not restorative pose. How often have we heard "Plank to Chataranga to Up Dog to Down Dog" in a yoga class?" Although Down Dog is accessible to many beginners, it isn´t a beginner pose per se; in fact, it can be hard work for many beginner yogis. Beginners may wish to try several puppy-playful variants (or use a prop) to assist them as they learn the full expression of our pooch. Cat Cow & Standing Forward Fold both warm up the body beforehand, & then afterwards, consider relaxing in Rag Doll, Puppy Pose, Downward Facing Hero Pose, &/or Standing Forward Fold. Now when you ask yourself, "who´s a good boy? Who´s a good girl?", remember to answer, "I am! I am!" 🐶
Benefits:
tones the arms & legs
opens & strengthens the shoulders in flexion
lengthens the hamstrings
stretches the calves
stretches & helps to relieve tension from the neck & back
strengthens the external oblique abdominal muscles
begins to heat the body in preparation for more vigorous poses
helps to relieve headaches, mental fogginess, & mild depression.
Remember: Lift, don´t push! - the power of the pose comes from the pelvis, hips, & torso rather than the arms & legs: try entering the pose by lifting your hips, not pushing through the arms. Try bending your knees if your hamstrings are tight, if your back is rounding, or you´re experiencing minor back pain. Also remember: heels towards the mat! - they don´t have to touch the mat, but they need to be moving in that direction.
Props: A yoga wedge or blocks at the top of your mat will help reduce the amount of flexion of your wrists. If your heels don´t touch the mat, you can place a folded blanket or towel on the mat to receive your heels. A bolster can also help the less flexible: you can rest your head on it to take stress of the back.
Avoid or Modify Down Dog if you:
have a wrist injury/pain or carpal tunnel syndrome
have had any shoulder injuries / shoulder dialocation or are prone to dislocations
your hamstrings &/or calf muscles are tight
have recently had eye surgery
currently have diarrhea
suffer from High Blood Pressure (don´t hold this pose for more than 30 seconds)
experience vertigo
suffer from migraines
are heavily pregnant.
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