In my “Releasing the Pelvis” yoga class last week, my fabulous student Rebecca asked why I include Downward Facing Dog (Adho Mukha Shvanasana) in class. Happy to geek out about anatomy, I explained my rationale.

 

Increased flexibility

Downward Facing Dog increases flexibility and retrains muscular holding patterns. It elongates the myofascial planes of the plantar fascia, calves, hamstrings, and sacrotuberous ligament. The ischial tuberosities, or sitz bones, are a connecting point of the adductors, hamstrings, and sacrotuberous ligament, which continues up to the sacrum. Maintaining optimal flexibility throughout this area is crucial for pelvic, spinal, and hip health, keeping the pulley-like myofascial system symmetrical.

Core strength

Downward Facing Dog builds strength in the shoulders, which are considered part of the core of the body.

Elongation of the spine

Regular practice of this posture encourages elongation of the spine. It is a wonderful break from sitting at a desk or after traveling on a plane.

This posture is an easily attainable inversion pose for most people, allowing the nervous system to quiet. The student is able to experience a moment of introspection, especially when coupled with conscious breathing.

Downward facing dog (modified)

Downward Facing Dog

Breathing in this posture

Visualize the tailbone reaching toward the ceiling as you inhale, allowing the pelvic floor muscles to expand.

Alternative postures

If this posture bothers your wrists, you can modify with your forearms on the ground (dolphin pose). For those who are unable to be on the ground, the hands can be on a wall with a flat back and hip angle at 90 degrees.

Precautions

Use caution practicing this posture if you have:

  • Acute pudendal neuropathic pain, unless this position relieves your pain
  • Restrictions in the hamstrings and low back: bend your knees

Avoid practicing this posture if you have:

  • Uncontrolled high blood pressure or low blood pressure
  • Shoulder/wrist injury

Happy practicing and have a wonderful holiday season!

This article was originally published on 11/28/14.