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.

© 2005 Great Spirit LLC