Adho Mukha Svanasana

I received a request from a faithful follower to post various poses with information about health benefits, techniques, variations, and tips for mastering the poses.  So, I am going to start featuring poses in my blog. Sometimes there may a few days of what I refer to as "feeder poses" that will build to a completed final pose at the end of the week. Today's, however, will be all bundled into one post! Remember, yoga is 99% practice! I strongly recommend finding a good class with a teacher who does full adjustments if you really want to advance in your practice. Even with a mirror you can't see yourself properly, so sometimes you may not realize your form and alignment are off.

Happy Practicing! And let me know if you have any questions!

Adho Mukha Svanasana (Downward Facing Dog)

I remember when I first started yoga I heard my teacher say that Adho Mukha Svanasana was a resting pose. The first thought in my head was, "Yeah, right!! This is the hardest pose we do!" My views on this particular asana may have changed, but I know it remains a challenging and often discouraging pose for many practitioners.

Let's first look at a proper Adho Mukha Svanasana:

• Weight is even on both hands
• Hands are firmly grounded
• Hips are aligned with shoulders and arms
• Legs are fully extended, heels touching the floor
• Tailbone feels like it is extending towards the ceiling
• Dristi (gazing point) is on the navel

Now let's look at some common problems and how to fix them:

Problem No. 1 - Feet are too far from hands

Fortunately, this one is easy to fix. Just step your feet in closer! Nearly all of my students need to step their feet in about 6 inches. Chances are pretty good your feet could come in too! Just don't come in too far! =)

Feet too far away from hands

Not a pose =) Feet too close to hands

Problem No. 2 - Pelvis is tilted posterior

This sounds fancy, but it's simply the difference between sitting up with a straight lower back and hunching over or tucking your tailbone under. The best indication of whether you do this or not is how your back looks in Dandasana:

Posterior Tilt = WRONG

Neutral Straight Spine = RIGHT!

If your hamstrings are too tight to sit with a straight back try rolling your mat to elevate your hips (above)

Problem No. 3 - Shoulders are internally rotated and scapulae are elevated and protracted

Internal shoulder rotation

When your shoulders are internally rotated, your spine won't be straight in downward dog. External rotation  of the shoulders combined with retraction and depression of the scapulae (bringing your shoulder blades together and down) will enable you to push your chest towards the mat, opening your lungs and elongating your spine. This will also help to eliminate the posterior tilt of the pelvis discussed above. To practice this try rotating your shoulders and moving your scapulae while seated:

Internal Rotation with Elevated/Protracted Scapulae

External Rotation with Depressed/Retracted Scapulae

Problem No. 4 - Standing on tiptoes

Tight calves are very common, especially for women who wear high heels. Stretching your calves out against the wall or on a small step will help you gain the flexibility you need to bring your heels to the floor in Adho Mukha Svanasana.

Standing on toes

Calf stretch at wall

Problem No. 5 - Knees are bent

This often goes hand-in-hand with standing on your tiptoes, but is more likely due to tight hamstrings than tight calves (though both may be quite tight). Forward bends are an effective way of stretching the hamstrings when trying to get into a full Downward Dog. Be sure to warm up before stretching and be patient with yourself! It takes time to gain flexibility, but you can do it!

Knees bent (plus tiptoes)

Beginners Paschimottanasana

Effects:

This is in fact a resting pose. Remaining in this pose removes fatigue and brings back lost energy when exhausted. This pose relieves pain and stiffness in the heels and strengthens the ankles. Arthritis pain in the shoulders is relieved by practice of this pose, as well as stiffness in the upper back/shoulder blades. The abdominal muscles are pulled towards the spine and strengthened. As the diaphragm is lifted to the chest cavity, heart rate is slowed. As it is a mild inversion, healthy blood is brought to the trunk without strain on the heart. Blood is also brought to the brain, rejuvenating blood cells and relieving fatigue. (Source - Light on Yoga by B.K.S. Iyengar)

Contraindications:

• Sciatica
• Lower back problems
• Carpal Tunnel Syndrome

As with any pose, it just takes time and practice! Before long your Crooked Puppy will look like a real Downward Dog!