Pose of the Month – Adho Mukha Svanasana

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Pose of the Month – Adho Mukha Svanasana

For some of us, a Friday the 13th comes and goes without a hitch. For others of us, the mythology of Friday the 13th puts us on edge, we anticipate that issues will arise. (even though issues can arise on a daily basis). One way for us to deal with ANY trepidation, whether it be from a date on a calendar, and upcoming event, an anticipated stressor, is through the practice of equanimity. As we discussed last week, moving ourselves to a place of neutrality and loving indifference, allows us to move through these events with ease. (sometimes this is greater ease).

Last week we discussed how meditation can support our journey into places of equanimity, and our asana practice can also support our journey to a more balanced space. When we looked at equanimity, there were many postures that guide us towards a balanced space, and Adho Mukha Svanasana jumped out at us. Our Downward Facing Dog is a place where we work towards balance throughout the body, and the consistent connection with the breath. 

Finding our way to Downward Facing Dog:

  • There are SO many avenues into Adho Mukha Svanasana, pick the one that makes the most balanced approach for you:
    • From Table Posture – ground through the hands, step over the feet, or flip over the toes (based on your structure and comfort) and draw the tailbone towards the sky. 
    • From Chaturanga Dandasana – Low Plank – same as above!
    • From Uttanasana – Forward Fold – Take the fullest bend that you are comfortable with, and bend the knees to a point where you can ground the hands, and step back. 
  • No matter how you have come into Downward Dog, find the balanced distance between your hands, going wider than shoulder width if you have shoulder issues. 
  • Allow the heart to move towards both the earth and your feet. 
  • Shoulder blades move towards the tailbone, as the tailbone drifts towards the sky. 
  • Allow the heels to gravitate towards the floor. They do not need to touch the floor, some of us will get there, and others of us will not! That is okay. 
  • Find the breath, and see how you can move it throughout the body. 

Feel free to play with the posture, there are ways to move and adjust so that we find that balance between the right and left sides of the body, and from the upper and lower halves of the body. See how we can find a spot where we can sit with our place of balance, no matter what that may look like today. Then we can see how our Adho Mukha Svanasana will treat us tomorrow, or later in the day 🙂 Enjoy that safe space in the middle.