Adhomukha śvānāsana: downward-facing dog pose
From hands and knees pose, place the hands directly under the shoulders, middle fingers pointing straight ahead. Keep the shoulders relaxed, and the shoulder blades back and down. Pressing up, bend the knees and reach the tailbone towards the sky, so that the spine elongates. The fold or the tilt of downward dog takes place in the hips—not the low back—even if doing so requires a deep bend in the knees.
Press evenly through the hands, making sure that the mound of the index finger—which is prone to lift off of the ground—is rooted firmly. Rotate the biceps up towards the sky, and again soften the shoulder blades down the back. Release the neck and allow the head to hang.
When the shoulder muscles feel strong yet relaxed and the neck is free of tension, return your attention to the tailbone and legs. Keeping the tailbone reaching towards the sky, begin to straighten the legs and move the heels towards the earth, going only so far that the spine remains as long as possible.
Breathe deeply along the central column.
'When one is exhausted, a longer stay in this pose removes fatigue and brings back the lost energy. The pose is especially good for runners who get tired after a hard race. Sprinters will develop speed and lightness in the legs. The pose relieves pain and stiffness in the heels and helps to soften calcaneal spurs. It strengthens the ankles and makes the legs shapely. The practice of this asana helps to eradicate stiffness in the region of the shoulder-blades, and arthritis of the shoulder joints is relieved. The abdominal muscles are drawn towards the spine and strengthened. As the diaphragm is lifted to the chest cavity the rate of the heart beat is slowed down. This is an exhilarating pose… It rejuvenates the brain cells and invigorates the brain by relieving fatigue.'
- Instruction by Insight; benefits by B.K.S. Iyengar in his seminal work, 'Light on Yoga.'
Press evenly through the hands, making sure that the mound of the index finger—which is prone to lift off of the ground—is rooted firmly. Rotate the biceps up towards the sky, and again soften the shoulder blades down the back. Release the neck and allow the head to hang.
When the shoulder muscles feel strong yet relaxed and the neck is free of tension, return your attention to the tailbone and legs. Keeping the tailbone reaching towards the sky, begin to straighten the legs and move the heels towards the earth, going only so far that the spine remains as long as possible.
Breathe deeply along the central column.
'When one is exhausted, a longer stay in this pose removes fatigue and brings back the lost energy. The pose is especially good for runners who get tired after a hard race. Sprinters will develop speed and lightness in the legs. The pose relieves pain and stiffness in the heels and helps to soften calcaneal spurs. It strengthens the ankles and makes the legs shapely. The practice of this asana helps to eradicate stiffness in the region of the shoulder-blades, and arthritis of the shoulder joints is relieved. The abdominal muscles are drawn towards the spine and strengthened. As the diaphragm is lifted to the chest cavity the rate of the heart beat is slowed down. This is an exhilarating pose… It rejuvenates the brain cells and invigorates the brain by relieving fatigue.'
- Instruction by Insight; benefits by B.K.S. Iyengar in his seminal work, 'Light on Yoga.'