Ardha Mukha Svanasana
Downward (Facing) Dog:

Downward Dog is a simple pose that is so often “deconstructed” and over-analyzed. This is a pose that takes time and awareness to master, but I thought I’d offer you a simple and basic structure to begin to practice, until to find your own inner dog.

To Begin: From Child’s Pose stretch your arms to the front of your mat with palms flat, tuck your toes under and then press hips up and back, straightening the legs to initiate the posture.

The Pose: With hands and toes spread wide, middle digit facing forward, stretch into hands and feet to try to connect inner and outer surfaces, heel and toe of hand and foot into the ground. Think of lifting and separating your sit bones to stretch your hips up to the sky and back to the back of your mat. Hands should be shoulder width apart, feet hip width apart.

To Intensify: Strengthen the front of thighs to support the opening of the back of thighs. Encourage activation of the inner arms to draw elbows towards one another and broaden shoulders. This activation should come from deep within the shoulders rather than from hands or elbows. What we want from this pose is to activate the front and back of the body, the left and right, and the inner and outer aspects of the body.

Breathing: Hold the pose for 5 deep breaths. Be conscious of moving the breath into the front, sides and back of the ribs, keeping lower abdominals engaged to support the spine.

To Modify: If you have tension or issues in your wrists, you may like to double up your mat under the heels of your hands or balance on elbows instead of hands. Utimately this pose should not cause wrist tension as you learn to bring weight into every finger rather than compressing the wrist joint.

Focus: Focus the gaze just above the knees to ensure a good alignment of the neck and head.

Cautions: Keep in mind that you want to create space in this pose. Any feelings of jamming, compression or tension should be alleviated by lifting, softening and supporting each joint in the movement.

Benefits: Increases strength and stamina in the whole body. Stretches back of thigh and calf, and encourages good alignment and use of upper body strength. Used in a “vinyasa” or flow this pose helps to reset the body and maintain heat.

Philosophy: A posture of humility, we encourage taking the pose with an unassuming nature and a naturalness that will limit the desire to struggle and strain.

Variations: Wag your tail to release hips and lower back. Extend one leg at a time to elongate back of leg. “Walk out” one heel at a time to stretch and release calves and feet.

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