Downward Facing Dog

Kermit in Downward Facing Dog.

Adho Muka Svanasana is the keystone pose of vinyasa yoga, and it feels so good!  Basically, you are making an inverted V shape with your body, with equal weight on the hands and feet.  The hands should be shoulder distance, with the fingers spread and the entire hand pressing down.  The feet should be hip distance, with the heels flat on the floor, or reaching in that direction.  Relax your head, neck and shoulders and gaze at your feet or thighs.  The spine should be straight and stretched, stretching towards the floor, with a feeling of subtle openess in the chest.  Reach your hips and sit bones up and back, creating space for your spine to extend to.  Pull the stomach in to support the spine and make sure the lowest, floating ribs aren’t sticking out.  The back of the legs get a phenomenal stretch here, amped up by extending the heels to the floor by engaging the front of the leg.  Breathe and remember the more you do it, the easier it becomes.  Once you have practiced a lot, down dog becomes a resting pose and a refuge during a tough practice.  Try it in your living room, like me.

Me in Downeard Facing Dog. Picture by Harper.