Adho Mukha Svanasana: Downward Facing Dog Pose Exploration
Adho Mukha Svanasana is both an inversion and an arm balance. It is the resting point in the Vinyasa sequence and serves as a barometer for the stretch at the backs of the legs as well as the shoulders. Flexing the hips and straightening the knees focuses the stretch on the hamstrings. You can dorsiflex the feet to emphasize the stretch of the gastrocnemius (which crosses the backs of the knees) and soleus (which crosses the ankles with the gastrocnemius). Straightening the arms to press the body back toward the legs indirectly deepens the stretch.
Address these basic movements first. From there you can focus on the nuances of Dog Pose, remembering that many of the most profound experiences of yoga take place with small, concentrated, and subtle movements. For example, pronating the forearms while externally rotating the shoulders creates a “coiling” helical effect up and down the lengths of the arms; this tightens the elbow ligaments and stabilizes the pose. Another subplot in the story involves opening the wings of the iliac bones to allow the sacrum to tilt forward. Do this by attempting to “scrub” the feet outward on the mat. This engages the abductor muscles in a closed chain fashion, moving their origins on the iliac crest. Engage the buttocks by attempting to scrub the feet away from the hands. Pronate the ankles by pressing the weight into the balls of the feet. Then lift the arches to spread the weight to the outer edges. This balance of eversion and inversion at the ankles stabilizes the pose from its foundation. You can use any or all of these nuances as you walk through and deepen the asana.
BASIC JOINT POSITIONS
- The hips flex.
- The knees extend.
- The shoulders flex and externally rotate.
- The elbows extend.
- The forearms pronate.
- The wrists extend.
- The ankles dorsiflex.
- The lumbar spine extends.
- The cervical spine flexes.
Preparation
Adho Mukha Svanasana is practiced as a free-standing posture or as part of a Vinyasa sequence. If you’re using it in Vinyasa, then for the first few rounds, simply take the basic shape of the pose by flexing the hips and straightening the knees and elbows. This prepares the major muscle groups that are stretching. Once you are warmed up, begin adding synergist muscles to refine the pose, as described in the steps that follow. For the free-standing version, begin on all four. Get a feel for pressing the palms into the mat. Spread the fingers evenly apart and rotate the shoulders outward. Turn the toes under to place the weight onto the mounds of the feet. Lift the knees and flex the trunk towards the thighs. Activate the triceps to straighten the arms. Then, keeping the trunk flexed, straighten the knees to come up into the pose. Ease out of Downward Facing Dog by bending the knees and coming back to the floor. Rest in Child’s Pose. You can use the chair stretch illustrated below to lengthen the shoulder extensor muscles. Turn this into a facilitated stretch by pressing the elbows onto the seat of the chair for several breaths. Then take up the slack produced by the relaxation response.
S T E P 1
Flex the hips by contracting the psoas muscle and its synergists, including the adductors longus and brevis and the pectineus. A cue for engaging these muscles is to attempt to drag the feet towards one another. Bend the knees at first. This releases the pull of the hamstrings on the ischial tuberosities and allows the pelvis to tilt forward when the psoas contracts. Note the origin of the psoas major on the lumbar spine. Engaging this muscle also draws the lumbar spine forward, slightly arching the lower back. This is a desired form for Dog Pose. Activating the psoas produces reciprocal inhibition of the gluteus maximus (a hip extensor).
S T E P 2
Several muscles synergize the actions of the psoas. The pectineus and adductors longus and brevis flex the hips and tilt the pelvis forward. The sartorius and rectus femoris also flex the hips, since they cross the joint on their way to the knee. Note the origins of these muscles on the anterior superior iliac spine (ASIS) and the anterior inferior iliac spine (AIIS). Activating them draws the pelvis forward. A cue for contracting the rectus femoris is to lift the kneecap (where the muscle inserts). The sartorius is more difficult to isolate, but it will engage when you flex the hip, especially if you externally rotate the femur. The gluteus minimus crosses the hip on the outside of the ilium. Its action varies depending on whether the hip is flexing, neutral, or extending. The hips flex in Dog Pose, at which time the gluteus minimus also acts as a flexor. The gluteus minimus is a small muscle that lies deep to the other gluteals, making it difficult to contract at will; use visualization to engage it.
S T E P 3
Activate the triceps to extend the elbows. Pronate the forearms (with the pronator teres and quadratus muscles) to press the mounds of the index fingers into the mat. Contract the anterior deltoids to draw the shoulders forward. The cue for this is to imagine lifting the arms overhead. Balance pronation of the forearms with a supination force by engaging the abductor pollicis and extensor pollicis longus to lift the thumbs and draw them away from the palms. Gently contract the biceps as well to contribute to this action.
S T E P 4
Engage the quadriceps to extend the knees. Activate the gluteus medius and tensor fascia lata to draw the iliac bones slightly apart (through closed chain contraction) and internally rotate the thighs. A cue for this is to fix the feet on the mat and then attempt to scrub them away from each other. Because the feet won’t move, the force of this contraction is transmuted to internal rotation, creating a “coiling” line of force down the legs.
S T E P 5
Contract the infraspinatus and teres minor muscles to externally rotate the shoulders. The posterior deltoids contribute to this action. Draw the shoulders away from the neck with the lower third of the trapezius. Note how this opens the chest.
S T E P 6
Engage the tibialis anterior to lift the tops of the feet toward the shins. This draws the heels toward the mat, stretching the gastrocnemius and soleus muscles of the calves and the flexor muscles of the toes. Then contract the peroneus longus and brevis muscles on the sides of the lower legs to evert the ankles, pressing the balls of the feet into the floor. Finally, stabilize the ankles by slightly inverting them to lift the arches and spread the weight to the outsides of the feet.
SUMMARY
Dog Pose stretches the muscles at the backs of the legs and the superficial back muscles. These include the latissimus dorsi, teres major, and posterior deltoids, as well as the gastrocnemius/soleus complex, long toe flexors, hamstrings, and gluteus maximus.
Disclaimer
Always, in your particular case, consult your health care provider and obtain full medical clearance before practicing yoga or any other exercise program. Yoga must always be practiced under the direct supervision of a qualified instructor. Practicing under the direct supervision and guidance of a qualified instructor may reduce the risk of injuries. Not all yoga poses are suitable for all persons. Practicing under the direct supervision and guidance of a qualified instructor, in addition to the direction of your health care provider, can also help determine what poses are suitable for your particular case. The information provided in the blog, website, books, and other materials is strictly for reference only and is not in any manner a substitute for medical advice or direct guidance of a qualified yoga instructor. The author, illustrators, editors, publishers, and distributors assume no responsibility or liability for any injuries or losses that may result from practicing yoga or any other exercise program. The author, editors, illustrators, publishers, and distributors all make no representations or warranties with regards to the completeness or accuracy of information on this website, any linked websites, books, DVDs, or other products represented herein.
About the Author
Yin Yoga Poses
This article is an exploration of 10 Yin yoga poses. Yin is a style that is practiced by holding poses for a long time in a relaxed state. Yin stands in contrast to other contemporary styles of yoga, such as Vinyasa or Hatha, which generally move the practitioner from pose to pose quickly. Yin yoga ‘asana’, the Sanskrit word for poses, are practiced by following the three principles that Bernie Clark explains in Yin Yoga with Bernie Clark.
Three Principles of Yin Yoga
- Principal 1: Play with your edge
- Principal 2: Stillness
- Principal 3: Hold for Time
Play With Your Edge
Yin is a lunar practice, which tends to be healing and cooling. Unlike solar practices such as sun salutations, yin does not call for heating postures, breathing styles, or sequencing. Therefore the muscles are typically not warm throughout a Yin practice. Entering into poses with cool muscles requires special attention to the first edge.
The first edge is found by gently getting into the shape of a pose and noticing where the body naturally wants to stop. Yielding the natural limitations of the body prevents injury. There should be no pain at the first or any other edge, yet there may be some discomfort. Discomfort without radiating pain is a sign that the connective tissue around the joints is stretching. Reasonable discomfort is a gateway to more flexibility and greater range of motion. Props can add additional comfort and accessibility to yin yoga poses.
You may experience strong physical sensations during a Yin practice such as heat or discomfort. Finding the first edge is a method of exploring the strong sensations and sitting with them. When yoga asana is briefly mentioned in the Yoga Sutras of Patanjali, they are prescribed to be Sthira sukham asanam, or done with steadiness and ease. Steadiness points to the second principal, stillness, which is explored later in the article.
About 30-60 seconds into a pose, or if and when the body shows signs of being able to go deeper, it is safe to move to the second edge (or third or forth). It is important that the body, not the ego, give the signal to deepen. This humble practice never asks the yogi to prove or force anything. There is no need to try to “achieve” or to look a certain way. Gentleness, acceptance and honesty are critical in a yin practice. If the body starts to tighten, it’s a sign to slowly come out of the pose.
Stillness
Classical yoga was practiced as a means to still the mind for meditation. Sitting still in yin yoga poses lets the contemporary yogi dip their toes into the waters of deep meditation. One exception to stillness is when the body opens to a new edge. With the awareness that the body is ready to deepen, Yin yogis consciously move deeper and return again to stillness and breath. Another exception to stillness is the awareness of pain. In response to pain, it’s time to come out of the pose slowly.
Hold for Time
The third principal is to hold the poses for time. Poses can last anywhere from one minute to longer than 15 and in general are done for 5-10 minutes. Using a timer tells you how long you are staying still, which can be a way to gauge stillness from practice to practice. A timer can also ensure that both sides of the body get the same amount of time, which results in feeling delightfully balanced. The breath can continue to deepen the longer a pose is held. The lungs can expand seemingly forever. Counting breath is an interesting way to observe the expansive nature of the breath, which becomes possible during long holds. Profound experiences become accessible only when conscious and deepening pranayama is practiced.
Breathing expansively while remaining still presents the practitioner with what is rarely otherwise observed: the quiet inner dance of consciousness, an inner world so rich and mysterious, it is invisible most of the time. Holding (still) for time never seemed so tempting.
What Do You Need to Practice Yin Yoga?
- Yoga mat or as an alternative, a thick blanket or carpet.
- Yoga blankets and bolsters or as an alternative, towels and pillows nearby
- Blocks or (or books if you have none)
Optional items
- Sand timer
- Soft music
- Candles
10 Yin Yoga Poses
1. Chest and Shoulder Expansion
Sit cross-legged, your right side adjacent to the wall, reach your right hand back so the palm is flat against the wall at about shoulder height. Scoot your right hip in closer to the wall if you feel you can safely tolerate more stretch. Once the shoulder feels settled, bend the arm so you have the palm directly above the elbow at the height of your gaze. Sit and breathe for several moments. If you feel you can safely deepen, allow the left hand to come beside and slightly behind your left hip and press fingertips into the floor. Lift and open your chest. Slowly drop the left shoulder down and perhaps the chin and gaze point follow. Stay for 1-5 minutes breathing gently.
2. Lower Back Pose
Sit on a cushion if you have tight hamstrings or flat on the mat for more open hamstrings. Let the legs extend and relax so that the feet flop out gently to their respective sides. Knees can be slightly bent. Pressing the fingertips downward into the ground beside the hips, lengthen the heart higher in contrast. Then tuck the chin into the chest. Let the upturned palms fall to the outside of the thighs near the knees. Allow the upper spine to round. For your second edge, the hands may move down the legs closer to the ankles. Remember not to strive or do too much. Stay and breathe 1-5 minutes.
3. West-Facing Pose
This pose just like the lower back pose, sitting up legs relaxed and extended. Place one bolster over your thighs. Lift though the chest as you inhale and as you exhale fold forward and down, hinging from the hips so as to keep length in the low back. If you are not able to lay upon the cushion, add more props until you can easily lay your chest and face on them. Find your first edge. At this time you may determine to remove or reduce the props so that you can go deeper. Stay in the pose for 1-5 minutes. Note, this pose is called “west-facing” because it is cooling, like the setting sun, which sets in the west.
4. Wide Leg Child Pose
On your mat, add cushion beneath the knees using a blanket or towel. Bring the knees as wide or wider than the mat and big toes to touch or towards one another. Press your hips back toward the heels and walk your hands forward as you fold from the hips. Imagine a gentle anchor keeps the hips downward and the low back spreading wide. From there, stretch the arms, chest and head forward and down. If the head cannot touch the floor, put a block or folded blanket beneath it so it can rest. You may prefer to rest upon the forehead or to turn the head to one side and then the other. Let your arms and hands relax into the floor. Notice your edge and deepen if and when it feels right. Come out if the knees start to bother you, moving slowly. Practice for 1-5 minutes.
5. Wide Leg Child Pose, Thread the Needle Variation
From wide leg child pose, slightly raise the head and walk the right hand back. Thread the right hand under the left until the right shoulder is on the ground and put the right temple on the floor. Repeat on the left side. Practice 1-5 minutes on each side.
6. Lizard
Come to your hands and knees with a folded blanket under the knees for padding. Bring your right foot forward so it is just to the right on the right hand, make sure your shoulders are over the wrists. The right knee stacks over the right ankle so your shin may feel as though it is moving forward in space. If the right knee pops out to the right, redirect it over the ankle, pressing down into the right foot and imagine pressing the shin forward.
If needed, bring your hands up on blocks, lift through the chest, curl the left toes under and squeeze the left leg so the thigh lifts off the ground. This will cause the thigh to rotate internally, which means the alignment is now safe for deepening. Now , bringing the left knee down onto the blanket and then flatten the top of left foot into the mat. You may stay like that or bring your elbows onto the blocks to deepen. You may end up with no blocks, elbows on the mat beneath the shoulders or you may end up staying high on blocks. Honor where the body needs to go and remain for 1-5 minutes before repeating on the other side.
7. Pigeon
Place a flat bolster horizontally across the mat or a folded blanket about halfway down the length of the mat. Place both knees on the bolster. Bring the right knee forward of the cushion in front of the right hip and the foot toward on left side of the mat. Place the palms on blocks beneath the shoulders and bring the left leg back so that the thigh and top of left foot are pressing into or towards the floor. Let the pelvis be supported by the cushion. You may stay upright, opening the chest, or choose to ease yourself down, perhaps deepening to the point where your head rests on blocks or on the floor. Remain in the pose 1-5 minutes and repeat on the other side.
8. Supported Reclined Butterfly
The use of props to recline makes this supportive and relaxing. To do so, place a block the tall way and another the short way so they make an L. Lay a bolster or supportive cushion over the blocks so that it a slanted toward the floor. Place yourself with your back against the lower part of the cushion with the souls of your feet touching. To keep the feet together and to allow the hips to relax, use a strap or a long rolled blanket to wrap the feet.
9. Supported Gentle Fish
Place a block at medium height near the top of the mat. Sit so the block is behind you with the legs extended and relaxed. Lay your back over the blocks so they land between your shoulder blades boosted your heart up. Let your head relax back onto a block, making sure the neck is supported. Allow the arms to pour open and drip into the floor on either side. Breathe into the heart and let the body seep down onto the props. As your edge moves, notice the chest may boost higher. Remain 1-5 minutes.
10. Corpse Pose/ Savasana
Lay on the mat on your back. Let the arms and legs relax. Arms by your sides, feet slightly flop out. If your lower back is uncomfortable place blocks or a cushion under the knees. Stay as long as you wish. Let go of doing and drop into being.
Photos courtesy of author Lara Hocheiser and featuring Blair Smalls.
