Adho Mukha Svanasana (down dog) – “Dog pose has two lines of energy radiating outward from your center. The center of this pose, as always, is your pelvis.” (E. Schiffmann, Yoga: the spirit and practice of moving into stillness) I love this description of Down Dog. As you practice and become sensitive to these lines of energy the posture becomes so intuitive. However, as I think back to my own introduction to Down Dog, I remember feeling genuine intensity in the shoulders and being very sore the next day. I think this is why Down Dog is so intriguing, it’s so easy but so hard at the same time. It, like all other asanas, is beyond mastery and feels a little different with each practice.
The name translates as dog having the face downwards. Adho Mukha – having the face downwards and Svana – meaning dog. The idea is that the posture resembles a dog stretching after a nap. Visually Down Dog may also resemble a pyramid in shape. Down Dog is sometimes referred to as the resting posture because it is often seen following strenuous or mentally intense sequences.
Adho Mukha Svanasana is practiced in virtually all disciplines of yoga. It is a foundational posture as well as a transitional pose. Down Dog is the anchoring posture of both Surya Namaskara A & B. When practiced Down Dog can be held anywhere from five to twenty breaths.
B. K. S. Iyengar states “The pose is especially good for runners who get tired after a hard race.” Other incredible benefits of the practice of Adho Mukha Svanasana include the opening of the entire backbody, energy building, removing of fatigue, relief from feelings of stiffness, liver toning, massage of liver, spleen and kidneys, increased blood flow to the brain, spinal elongation, and lowering of the heart rate.
Well, it seems that practicing Down Dog is a no brainer. So, around here this September we are going to be really focusing on Adho Mukha Svanasana, it’s our special way of waving goodbye to the “dog days” of summer. Y’all get on out there and walk that dog!
