Put Me in Down Dog

Downward-facing Dog on the rocks at Split Rock in New Russia, NY

Downward-facing Dog on the rocks at Split Rock in New Russia, NY

A day without Adho Mukha Svanasana is like a day without sunshine. I’m a down dog addict. I could hang out in downward-facing dog all day, or for five minutes, whichever comes first.

While teaching yoga I’ve noticed some people would happily hang out in down dog with me, but others look like they’re counting the breaths until I tell them to move on. Some bodies look natural and relaxed, with their backs extended, shoulders neutral, heels dropping and necks loose. But some bodies don’t get it. Their backs round, their shoulder blades end up somewhere near their ears and their legs will never be straight. Some others never stop moving, unable to find a comfortable stillness even for one breath.

Adho Mukha Svanasana is a tricky pose to practice and to teach, requiring strength from the arms, legs and shoulders as well as flexibility throughout the back body. Ray Long wrote an excellent article on the mechanics of downward-facing dog for My Yoga Online, well worth a read if you hope to hang out in down dog all day or even if you’d just like a relaxed moment in the pose.

Every time I get on my mat (or anywhere I can practice), barring injury or a nasty sinus infection, I find myself in down dog. I often end up there even if I intended to keep my practice gentle. It feels good to be there. Besides, they say if you can hold downward-facing dog for five minutes, you can do a handstand. It hasn’t worked yet, so I have to keep trying.

What’s your “I could hang out here all day” asana?

Note: Ray Long’s The Key Muscles of Yoga is the anatomy book I chose for the True North Yoga teacher training program. I recommend it for anyone interested in learning more about anatomy and yoga.

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