Adho Mukha Svanasana Downward Facing Dog Pose

Let’s study Adho Mukha Svanasana (Downward Facing Dog Pose) this month.

Here are some Study Points for you.  Feel free to add more ideas in the comments.  You can also add your responses to these points:

  1. Play with bending your knees to get your spine really long.  How does this feel?
  2. Now play with it the opposite way, get your legs really long.  How does this affect your spine and how the pose feels?
  3. Come up high on your toes and get as high in your hips as you can, extending the torso and legs, holding this extension, slowly take the heals toward the floor.  How does the pose feel?
  4. Be sure you are firmly pressing through the palms of your hands evenly.  How does it feel in your shoulders to roll around your palms?
  5. Where do you feel resistance in this pose?  Bring your mind there, breathe into it.  What does the resistance have to teach you?
  6. Can you feel the entire backside of your leg?  Do you feel more in the calf or the hamstring?  If so, can you adjust so you are balanced?

If you are a teacher, challenge yourself to teach this pose in each class this month.  Can you find something new to teach (and learn)?