I know a lot of people find this pose anything but easy but Downward facing dog is actually classified a resting posture! With continued practice downward dog does become easier, it is designed to achieve a stilling and balancing effect energetically.
Your eye gaze in this pose is towards the belly button so you are literally gazing in towards the core of your being. Behind the naval is a point called the ‘Kanda’, where 72,000 energy channels cross, this is why the naval to spine is the seat of the power in your body.
The arms and legs are worked in balance and the head is relaxed. Coming into downward dog is the rest in the flow of the practice, a place where you can check your alignment, your strong centre (naval to spine), empty your thoughts into steady breathing and expand into the present moment.
Benefits of performing downwards dog:
• Rejuvenates the brain cells and relieves fatigue.
• Relieves stiffness in shoulder blades and shoulder joints.
• Strengthens and stretches the legs.
How to perform:
1. From kneeling with hands shoulder width and knees hip width apart.
2. Middle finger is pointing forward, hands spread out and palms pressed fully to the mat. Tuck your toes under and lift the knees off the floor.
3. Ease the heals towards the ground at the same time as raising the tailbone towards the sky. Forming a triangle shape with your body and the mat. Place your focus on lengthening and strengthening the spine.
4. Arms are straight, but being careful not to hyperextend the elbows, if hyperextension occurs soften the elbow a little to support the joint.
5. Crown of your head is facing the floor with your neck long and relaxed, look towards your navel.
6. Draw your naval towards your spine (hollow the belly).
7. Try to avoid curving the spine (back bend), you will know if this is happening if your ribs start to poke out. A curved spine will create an arch at the sacrum and squash the space in between your shoulders, this is to be avoided because it creates imbalance in the spine. Visualise a straight diagonal line from your hands to your tailbone.
8. Roll your shoulders away from your ears, your shoulders will feel like they are drawing down the back towards your pelvis.
9. Heels stacked behind the toes.
10. Hold for 3-5 deep lateral breaths.
11. Exhale and bend knees to the mat or continue on in sun saluation.
