The most basic of yoga poses, as common place as it is, it is not to be taken lightly and is often assumed and untaught in the yoga studio.  Downward facing dog has many jobs and functions, among them it is an: assessment pose, transitional pose, resting pose, strengthening pose, inversion pose and a rejuvenator.

To start the pose resembles that of an upside down letter V.

1. Your hands should be shoulders width apart, by that I mean your own shoulders.  Take a look at your hands your wrist line (joint) should be parallel to the front edge of your mat, your fingers will have equal space between each of them and in general your middle finger will point straight ahead.  It is VERY important that you engage or “PLUG” your entire hand fully into the ground at all times to avoid excess strain on your wrist joint.
2. Your feet are hips width apart and they are to remain parallel to each other, meaning your heel is directly behind your second toe.
3. If you were to draw an imaginary line from left middle toe down to left heel, left heel across to right heel, and right heel up to right second toe, right second toe over to left second toe….this will create a perfect square.  From there you will look at your lower leg or shin area.
4. The shin area from ankle to knee will create a perfect RECTANGLE when in the proper position.  Your lower leg should never resemble a potential triangle, with your knees knocking in towards each other, that risks tension on the inside knee.
5. You should be supported equally by your upper and lower body, and not rest heavily in the legs.  You will always be pushing the floor away and engaging the shoulders and the upper body, elongating, not sinking your neck into the shoulders and upper back.
6. From a side view you will see a nice V no rounding in the back especially the low back and not arching of the back either.  Beginners or people with tight hamstrings (back of the upper leg, thigh) will start with bent knees.

Benefits of Downward Facing Dog for Athletes

• stretching the shoulders and shoulder blade area,
• stretching hands/ wrists, low back, hamstrings, calves and Achilles tendon,
• Down dog strengthens your entire back and shoulder girdle, therefore easing back pains,
• It elongates your cervical spine/neck giving the opportunity to relax your head and benefit from the traction which will ease tension and headache,
• Expands the chest, which will deepen respiration, lessen anxiety and stimulate full body circulation,
• When circulation is increased and stimulated you are refreshed, renewed and will get a surge of energy,
• Stimulates the nervous system which helps with memory and concentration.

This pose is essential for assessing your imbalance.  You can feel upper or lower body imbalance by the techniques I mention above.  It’s an important habit for athletes to check themselves and recheck BEFORE something rips or tears.  It’s a gentle way for them to open the hamstrings for quickness and speed.

Stretch shoulders, keep your wrists strong and supple, for things like: grip strength for baseball or pushing on the offensive line.  Keep lower back open and strong, compliments a strong core, this is important for agility on field from soccer and football to tennis and golf.  Finally, stretched toes, calves and arches, translates directly to speed for any sport that includes a run or sprint.

Downward facing dog elongates and lengthens the back.  Think about how critical this is for an offensive lineman who is hunched forward almost all game long…….As a matter of fact most people whether they are Moms, Brokers, Drivers, Teachers, etc. are in a constant forward bend all day and would benefit immensely by stretching and lengthening the back shoulders and front body.  Not only that down dog is, as mentioned a mild inversion (since the head is lower than the hips) and inversions are great for increasing blood flow to the brain and eyes, for clearer thinking on the field of play.

PLEASE NOTE:   Although you should always consult your physician before starting a yoga practice as well as a registered properly trained teacher, you should avoid this pose if you have a history of carpal tunnel syndrome, and if you experience sudden sharp pains while performing the pose.

So have fun, breathe, explore the pose and build a strong healthy body!