Downward Facing Dog Pose [Adho Mukha Svana Asana] N K Srinivasan

Downward facing dog pose or simply "downward Dog pose' is one of the most favored pose among hatha yoga poses or asanas.[ Adho-downward, mukha -facing Svana- dog asana - pose.]
It is an essential pose, taught in all beginner series of poses. It is a pose loved by yoga teachers and their students. You may learn this pose ,along with its counterpart " Upward facing dog" or urdhva mukha svana asana ' in the first yoga class.

Why this pose is so popular and important. Here are several reasons: * It is easy to learn for any beginner; * an easy (partial) inversion pose; much easier to do than head stand [Shirsasana] or shoulder stand[sarvanga asana]; this is much safer to practice than the other two inverted poses. [Inverted poses are those in which your head goes down, and heart and feet go up.] * strengthens the feet,knees, ankles and heels ,by stretching the muscles around them;

* strengthens arms, shoulders, wrists and hands; * crushes the abdomen and presses the intestines, developing 'core strength' because of this inverted 'v' shape. * it is a restorative pose; can be used to rest the heart which

is held lower than head; * a relaxing pose that can be done between other poses; * it is a pose that forms a preliminary pose to several other poses; from this you switch to other poses; * improves posture as many poses which involves bending the back do; Downward dog is a gentle form of back bend too. * VINYASA -- You can do a 'vinyasa' or flow of other poses from this pose for quick,successive movements: For instance, Downward dog--> child pose--> upward dog--> downward dog.

Downward facing dog pose

VARIATIONS You can vary the pose in several ways to stretch and to strengthen further: 1 Bend your head lower to touch the floor; this is tough and attempt this after about a month of practice; 2 Lift one of the legs up, almost vertical to the floor; 3 Lift one of the hands towards the front , 45 degrees to

the floor; 4 Lift left leg and right hand at the same time or right leg and left hand at the same time; 5 Flex your knees and straighten a few times; 6 Raise your legs on the heels; 7 Bend your fore arms and rest on fore arms ,instead of the palms of your hand;

Note that all these variations, though appear graceful poses, are difficult to perform; attempt after a month of practice of basic pose. Breath cycle: you may exhale while stretching your hands and legs and then again inhale in any returning pose. Holding time: You may stay in this pose for two or three BREATHS to begin with. For restorative effects, you may

stay for a minute or two minutes...Accomplished yogis stay for 10 minutes or longer.

CHAIR YOGA For elderly and for those with less flexibility or strength: place your hand on the seats of a chair and

practice. Or you may bend over a small stool instead of placing the hands on the floor.

Downward dog pose is considered a rejuvenating pose; you may halt or reverse aging that you start looking younger and you may reduce wrinkles; you may brown hair from gray hairs. grow fresh, black or

TIBETAN-5-RITES The " Tibetan-5-rites" is a set of exercises for

youthfulness and strength; this series was popularized by Peter Kelder through his book " The Eye of Revelation", published in 1939. [This was later revised and published under different titles by Peter Kelder and others.] Dr Mahomet Oz endorsed these exercises and even demonstrated in one of his TV shows recently. The Rite 5 or 5th exercise includes both Downward dog and

Upward dog poses.In this sequence, these poses are repeated for 3 times or higher, up to 21 times in one session. The beginners may attempt only 3 repetitions.

Several benefits are claimed for Tibetan-5-rites; it follows that some of the benefits result from downward dog pose and upward dog pose. One should read in detail Peter Kelder's book published by Doubleday Books.

Contraindications:

Downward dog pose should be avoided by those with hand and wrist problems. Those with high blood pressure or heart ailments must consult a physician and a yoga teacher before practicing this pose. Pregnant women and women with menstrual problems should consult an experienced, qualified teacher.

Preparatory Poses You may attempt this pose after doing Child Pose [Bala asana] and Camel Pose [Ustrasana] which is a mild back-bend pose. YOGA THERAPY This is a special field. Consult a qualified Yoga therapist. Downward dog is often recommended for elderly with arthritis. It is claimed to be useful in treating

high blood pressure and nervous debility. The elderly persons can perform Downward Dog with use of props, ropes and wall as suggested by several yoga teachers, in the style of "Iyengar Yoga" (after B K s Iyengar.

References: 1 Yoga--the Iyengar Way-- Silva Mehta and others--Alfred Kponf .

2 The New yoga for Healthy Aging -- Suza Francina--Health Communications,Florida. 3 Peter Kelder--- The ancient secret of the fountain of youth---Double Day, 1998. 4 Yoga for Arthritis ---Loren Fishman--W W Norton company. --------------------------------------------------------