Downward Dog Alignment and Benefits
Adho Mukha Svanasana
Since Downward Facing Dog, or Downward Dog for short is one of the most popular poses in all of power yoga and vinyasa yoga styles including Fred Busch Power Yoga. There are many alignment details that are important for the yoga student to be aware of so that the posture or asana can be practiced intelligently. By applying these alignment details you can practice Adho Mukha Svanasana in a safe and smart way and get the maximum benefits from the pose.
Alignment Cues:
-Hands Even
-Fingers Widespread
-Index Fingers Straight Ahead
-Middle Fingers point out to the corners of the mat.
-Below the Elbow internal rotation to the point at the base of the index finger.
-Above the Elbow external rotation.
-Shoulderblades rotate back and down towards the spine.
-Neck and Head are totally relaxed with chin towards the chest.
-Sitting bones point the sky so that the pelvis rotates and a slight lower back bend appears.
-Leg muscles engages and either knees bent or legs straight depending on the person.
-Hips moving up and away from the hands with upward lift of the abdominal muscles.
-Heels towards the floor but not touching the floor.
-Deep Breathing through the nose.
Benefits:
-Opens and stretches the axillary region benefitting the lymphatic system’s nodes in the armpit.
-Inverts the body which brings fresh blood and oxygen to the central nervous system’s brain.
– Inverts the body which recharges the lymphatic system’s nodes.
-Inverts the body which recharges the endocrine system’s glands.
-Strengthens the Arms.
-Strengthens the Legs
-Strengthens the Abs
-Purifies the internal organs with the deep breathing.
-Creates balanced strength in the body.
-Increases Cardio-Vascular endurance.
The Energy Behind the Pose:
Feel that just like all mammals live totally in the present moment… feel like a dog would and experience the joy of existence without thinking about anything other than what you are feeling in the pose…and the peace in your mind.