Downward facing dog is a wonderful pose full of many benefits to the human body, both physical and physiological. From the ayruvedic and yoga philosophies this pose will give the practitioner a calming effect on the mind and due to the inversion it can help to change the way one may be looking at a situation, helping them to see it from different perspective.
Downward Facing Dog is accessible from many positions, however I find the most simple way to come into this pose is by starting in Table or Box pose. Place both hands and knees on the mat or the earth, then check to insure your hands are directly under the shoulders and your knees are under your hips. Think about vertically staking the joints and right angles. From this position tone your abdominal muscles, tuck your toes and begin to lift your hips upwards as you straighten your legs until you have an up side down V shape being made with your body. You may find it challenging to place your heels flat on the mat, this is OK! It's more important to have your back straight then to have your legs straight. Relax your neck so that your head can release towards the ground.
Taking a bend through one knee while the opposite leg is straight can give a deeper stretch to the back of the legs, hamstrings and muscles of the calves. Once you have found a steady and comfortable position for your body be still, relax your mind as much as you can and breath evenly and smoothly. Relax.
This pose can be practices for any length of time, it can be used as a resting pose and can also be added into a vinyasa (aka: connection of breath to body movement) It is also one of the 12 fundamentel poses in the Sun Salutation sequences.
Adho Mukha Svanasana has many benefits for the body. When practiced it will stretch almost the whole backside of the body, including the calves, hamstrings, and gluteus muscles. The spine becomes inverted, there by allowing a reprieve from the forces of gravity on the vertebrae in the back and neck. The pectoralis are given a very fine stretch as well. Internally the nervous system is being reset and all the organs are being rejuvenated by releasing pools of stagnate blood within them, as the torso is inverted. Once the torso is reverted to normal the organs are given fresh supplies of rich oxygenated blood. Try to always take deep smooth inhales and exhales while in this pose. Downward Facing Dog is wonderful to practice at anytime of the day!
Enjoy the light and life from this pose! Namaste!
Bethany