Adhomukhasvan Asana, usually referred to as Down Dog, is essential to all sun salutations and vinyasa practices. The pose is an opportunity for the body to recharge and to absorb the affects of a complete hatha yoga practice.
Down Dog is a full-body stretch that allows for full expansion of the lungs and a deep opening in the back body.
The challenges of Down Dog for the beginner often lie in alignment and full extension of the legs, back, and arms. Difficulty finding balance in the pose's foundation, between the hands and feet, also prevents a student from finding restfulness in this pose. Any challenge in these areas causes stress in the body and can mask the restorative nature of this pose.
Alignment
To achieve proper alignment, approach Down Dog from an all-fours or table-top position. With hands placed widely and firmly on the mat directly under the shoulders and knees directly under the hips with the feet also hip-width apart, curl the toes under and lift the body into Down Dog by leading with the tail bone. The core muscles engage and the pelvis tilts back and up towards the sky; the head comes between the upper arms as the shoulder blades roll together and down the back. The actions of the pelvis and shoulder blades will flatten the back. The resulting pose is an inverted "V," like a dog stretching its legs. It is very important to keep the back of the neck relaxed and focus on a long straight spine from the crown of the head to the tailbone.
Extension
The initial stretch through the hamstrings and underarms in this pose can be intense for some students. The warming effects of sun salutations help to loosen the muscles and connective tissues. If the pose cannot be achieved in totality initially, a student may choose to alternate full extension of the legs and arms, or alternate the legs by "walking their dog." Ideally, the heels descend onto the mat, but this is not essential as long as the frame of the body is in the proper alignment.
Balance
The weight of the body should be equally distributed between the hands and feet in this pose. This is often a challenge for some students as the hands are not accustomed to so much responsibility. Focus on keeping the hands wide and flat, index fingers pointing forward and all surfaces of the hands, palms and fingers, rooted firmly into the mat. The feet should be hip-width apart, toes spread wide with the heels descending to the mat as you breathe into the back body to release the hamstrings and the calf muscles.
Benefits
By finding alignment, extension, and balance in this pose, the student will come to realize the enormous benefits of Down Dog and find himself spending more and more time in the pose. The heart rate slows, the breath becomes open and powerful, and blood flow increases. With the increase of oxygen and prana, the body builds the stamina necessary for vinyasa practice and other strength challenges.
Down Dog also alleviates such ailments as headache and fatigue and stimulates the third and fourth chakras, located at the solar plexus and heart center, respectively.
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