5 Hidden Benefits of Downward-Facing Dog

5 Hidden Benefits of Downward-Facing Dog

If you’ve attended a yoga class, you’ve probably done downward-facing dog pose. Downward-facing dog is a foundational pose found in various vinyasa yoga flows, and for many of us, we initially feel the stretch in the arms, the back, and the legs. That’s the obvious, but there are so many other benefits to exploring downward-facing dog. Downward-facing dog is a very challenging pose, as the muscles are working to hold the pose against gravity.

5 Hidden Benefits of Downward Facing Dog:

Strengthens Abdominal Muscles

Envision turning downward-facing dog right side up into boat pose. Just as you would with boat pose, engaging the belly in downward-facing dog strengthens and abdominal muscles that support the spine.

Improves Circulation

Many tend to forget that downward-facing dog is an inversion! As the hips lift and the head drops below the heart, the pull of gravity is reversed and fresh blood flows, aiding in circulation.

Improves Digestion

Although downward-facing dog is not a full bend or fold, the pose does allow for slight abdominal compression by drawing the navel into the spine. The pose compresses the organs like the kidneys, liver and the spleen, aiding in digestion.

Tones the hands and feet

Downward-facing dog is weight-bearing pose that prepares hands and feet for standing and arm balancing poses.

Decreases Anxiety

Stretching the cervical spine and the neck allows the head and your mind to relax.

So the next time you’re in downward-facing dog, enjoy the obvious and not-so-obvious benefits of the pose!



When Things Get Turned Upside Down: Yoga Inversions

When Things Get Turned Upside Down: Yoga Inversions

You’re never more alive than when things get turned upside down.

::Malcolm Gladwell

Whether misjudging a headstand and crashing to the floor, fired from our job just when we thought we were up for a promotion or dumped after posting “in a relationship” on our social media status for all to see, nothing gets our attention like being confronted by the unexpected. Suddenly, we find ourselves in a surprising new landscape for which we weren’t prepared. We’re staring down change and wrestling with the fear that we might fall again.

The truth is we’re guaranteed to fall again…and again. Like crashing waves, challenges will crest and crumble whether we’re talking about our headstands or our lives. Personally I’ve fallen many times, certainly out of my headstand, but ultimately into a new headspace.

Inversions in Yoga

To me, inversions are a fantastic living laboratory where we can embrace and move beyond things like fear, expectation, and impatience. All at once upside down needs to become right side up, and we have to surrender our tight grip on what we think we can control. We feel tangible postural balance merge with something deeper.

Inversions are an amazing reminder that how we do one thing is how we do everything. They reveal to us that often things are not going to go as we’d planned, but they just might turn out even better that way.

Making the Leap

Starting a new job or relationship is like the leap of faith it takes to turn upside down in a handstand. Though initially our jump may resemble a first handstand in an unfortunate bra, revealing things we had not hoped for…we learn as we go. Frankly, sometimes the catalysts for our evolution are pretty tits-out, upside down. But, if we move through our raw initiation and prove to ourselves a little at a time that we can do it, before you know it, whatever we were attempting becomes an important part of our personal fabric.

When we try too desperately to control the things we can’t, we become tightly wound in lopsided ways that stunt our growth and leave us miserable.

If we litter our inversions or our lives with expectation, we pin ourselves underneath frustration and impatience, which, in turn, erode the courage and humility it takes to try again.

Outcomes Are Not Guaranteed

The bottom line is we can’t control a guaranteed outcome. Even Kino MacGregor and Doug Swenson have days when they can’t balance in their handstand (albeit annoyingly infrequently). And for all of us, life can feel out of control and out of balance sometimes when it comes to work, deadlines, responsibilities, Trader Joe’s Dark Chocolate Covered Almonds, time wasted down the rabbit hole of Facebook…you name it.

The Yoga Sutras

In Patanjali’s Yoga Sutras, abhyasa (perseverant practice) and vairagya (surrendering without expectation of a particular outcome) demand that we resist the trappings of instant gratification our modern society seems to promote. And Pattabhi Jois, the father of Ashtanga yoga, stated,

Do your practice and all is coming.

He didn’t say, “Do your practice and kurmasana (flipping your feet behind your head) is coming instantly.” Nor did he promise results like millions of dollars and six-pack abs. We have to allow incremental progress to eclipse our need to accomplish the finished product. As Ralph Waldo Emerson so famously put it,

Life is a journey not a destination.

What We Can Control

There is one thing we can control, however, and that’s the accountability and integrity with which we show up — on our mat, at our job, for ourselves and for one another. Abhyasa and vairagya ask us to see balance and progress not as a single handstand, but as a part of a larger personal pilgrimage (sadhana). When we look at things through a wider lens, we can see every wobble, challenge and fall as an opportunity to learn and grow. Each time we glean a little bit more wisdom to bring to our next inversion or adventure. And as we do, we start to see that we’re never more alive than when things get turned upside down.

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