Pose of the Week – Downward Facing Dog

Like a "V" for Vivi! Our Fusion Yoga Teacher shares Downward Facing Dog do's and don'ts for the best alignment from hands to head, to tailbone, to toes.

The first time I saw this pose I thought, "I'll never get it right like the inverted "V", my heels won't touch the ground, straight legs like others in class." Good news, heels may never come down with straight legs, and that's ok. With proper alignments and muscle engagements we can deepen in the pose and heels may descend more. 

It's an inversion, moving your head below your hips and heart to improve circulation, digestion, and increase energy while giving the back and neck a pause from heavy upper body weight.

Downward Facing Dog, Adho (Downward) Mukha (Face) Svanasana (Dog Pose) has been referred to as a "resting pose". I differ with that because it requires more than resting. But it is used as a transition in a moving sequence when it may be appropriate to hold the pose for a few breath cycles and reset while deepening.

Inhale

Line up a sturdy Plank pose first for best hand to toe distance. 

Option from Table Top pose, move hands one palm distance forward of shoulders and find hands (not just wrists) under shoulders for sturdy Plank.

Exhale

Bend knees, push starfish engaged hands forward and into mat, as you line up spine from the crown to tailbone, ears between your biceps. Draw elbows in and open upper back.

Focus on upper body first

Move hips up and back, chest moves towards thighs

Focus on lower body half and engage core, press heals downward and gradually take out some of bend in knees. 

Pedal out feet and toes, gradually go deeper as you build arm, core and leg strength, stretch out toes, feet, back of legs, torso/spine, arms and hands. 

So as you see, not really a "resting pose" after all.

Getting Down with the Dogs,

Gina

Fusion Owner, Registered Yoga Teacher, Reiki Master Teacher, R.N.

BREATHE. MOVE. CONNECT.