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.
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.
[…] After my run, I restored my mobility with a relaxing home yoga practice. Some of my favorite post-run yoga postures include cat/cow, half moon (Kripalu tradition), and downward facing dog. […]
[…] Downward Facing Dog is an inversion posture that can be modified by bending your knees or coming onto your forearms. This posture allows quieting of the nervous system, enables you to experience a moment of introspection. This is particularly valuable when coupled with conscious breathing. […]