I bet he does this every morning; why don't you?

Sanskrit name: Adho Mukha Svanasana

Translation: Adho (downward) Mukha (face) Svana (dog) Asana (pose)

Common Names: Downward-Facing Dog Pose or simply, Down Dog

There is probably not one yoga class you have ever been to that did NOT perform the classic pose, Downward Facing Dog.  In fact, if you do any sun salutations, you are sure to continuously return to this pose within the sequence.  It is popular for a reason.  This pose is a simple inversion, flipping upside down the usual flow of blood from your head to your feet without having to turn fully upside down in a tricky handstand.  But, that is not to say that this pose is completely effortless when you first begin yoga.

But it can be!!

And when it is, you will find yourself relaxing into this pose as you find more and more length created from your finger tips to your wrists and elbows and shoulders through to your sides, and then even more length from your toes through your knees and hips, extending to your sides!

BENEFITS:

• The benefits of inversions are invaluable.
• Turning around the blood flow brings new blood and increased oxygen to your organs.
• The glandular system is toned as your circulation is improved.
• As blood is brought to the brain, your concentration and overall clarity are enhanced.
• This pose can also help to prevent osteoporosis, improve digestion and relieve headache, insomnia, back pain, and fatigue.

Table top pose: hands in line with shoulders

HOW TO:
1. Begin in table top or cat/cow position. Ensure that your hands are directly under your shoulders and shoulder-width apart. Turn the centers of your elbows toward each other, not facing the front of your mat which usually happens. Ensure also that your knees are hip width-apart and directly under your hips as well.

2. Spread your fingers wide. Like tree-frog finger tips, press each tip into the ground evenly. Your balance originates from your fingers.

3. After a deep inhale, lift your hips as you begin to straighten your legs. Find length!
As your finger tips actively engage into the ground, lengthen up each side of your body from your fingers to your hips, sit bones pointing toward the sky.
4. Don’t forget about your shoulders! Move the shoulder blades down the back, away from your neck. It often happens that our shoulders creep up around our ears, reducing an open neck and throat for the necessary deep breathing. So breathe in and out here.

5. Now, without losing the height of the hips, stretch the heels down, attempting to touch them to the mat. Remember: you do NOT need to touch your heels down for this pose to be beneficial. You are just finding length in your hamstrings and the back of your knees and calves.
6. Refrain from arching your back by gently engaging your abs, as if you are pulling your belly button to your spine and yet creating space in your lower back, between your ribs and hips. Imagine you are trying to make a straight line from your wrists to your hips, hips to ankles.

7. Play with your weight. Are you putting too much pressure in your hands? Too much in your feet? Rock gently, without losing any length, to even out the balance between your hands and feet.

8. Now, start to relax into it. Totally drop your head, shaking it gently back and forth, side to side. Trust your neck to hold onto it! Trust your finger tips to keep you balanced. And trust your breath, as you inhale: strengthening all your muscles, and exhale: releasing into this invigorating, heart opening pose.

Please, enjoy.

TIP for further practice: How do you know if you are doing the pose well, without the eye of a good teacher looking over you? Ask a friend to take a picture of you, or take one with your own camera, provided that you have enough time to get into it consciously without the picture being taken mid-pose!

Please note: Pregnant Yoginis are advised NOT to practice this pose late-term.