Downward Facing Dog Is Not A Resting Pose
UNPOPULAR opinion, coming right up! 😉
Have you ever been in a yoga class, or ever taken a yoga class at home and you’ve heard the instructor say “rest in Downward Facing Dog” or they either encourage you to stay there instead of finding an *actual* resting pose? Yeah, let’s change that.
Also know a resting pose INCLUDES but is NOT limited to; finding an easy seat, finding child's pose, or even resting on your shins. Take the weight off the torso!
Ok I know I’m talking all this crap about why a Downward Facing Dog isn’t a resting pose, so let me tell you why. I should also say NO bashing students, or teachers who don’t know this. You don’t know, until you know and I think it’s easy to confuse “comfort” with “rest” sometimes. Ideally, once you dedicate yourself to your practice and find consistency I do promise you that your Downward Facing Dog will feel more familiar and you will be able to spend more time in this asana.
One of the most well-known poses in yoga is Downward Facing Dog, or Adho Mukha Svanasana. While some people mistakenly think of it as a resting pose, this posture is actually quite active and demanding. Imagine yourself (or better yet get into Downward Facing Dog) and notice right away how much PUSHING is required to simply hold youself up!
Downward Facing Dog is a full-body stretch that engages several muscle groups simultaneously. Here’s a breakdown of the key muscles involved:
Arms and Shoulders: To hold the position, you need to press firmly through your hands, engaging your arms and shoulders. This helps build strength and stability in the upper body.
Core: Your core muscles must be activated to maintain the alignment and prevent your lower back from sagging. This engagement supports your spine and helps distribute the effort throughout the body.
Legs: The hamstrings and calves are stretched and engaged as you work to keep your legs straight and your heels pressing toward the floor. This creates a powerful stretch and strengthens these muscle groups.
Back: Your back muscles, particularly the erector spinae, are actively engaged to keep your spine long and extended.
You’re also required to check your alignment here, which will without a doubt require you to bring engagement to this posture.
While Downward Facing Dog may appear to be a simple, restful pose at first glance, it is, in fact, a highly active and engaging posture that demands strength, alignment, breath control, and focus. By understanding the active nature of this pose, you can deepen your practice and appreciate the full range of benefits it offers. So, the next time you flow into Downward Facing Dog, remember to engage your muscles, align your body, and breathe deeply, embracing the active and invigorating essence of this iconic yoga posture
So, next time you’re finding this asana and you need a break, DON’T feel bad! Get some weight off your hands and find rest. If you’re interested in learning more, I have a full YouTube tutorial breakdown of Downward Facing Dog.
XO
