Image from The Yoga Journal
The downward facing dog pose in yoga is one of the most beneficial stretches you can do as an athlete. If done correctly, you can lengthen your hamstrings, calf muscles, tighten your core and strengthen your upper body. Fantastic all around great stretch particularly for runners and cyclists who’s primary activities shorten the muscles and the yoga will lengthen them.
In most yoga studios/classes, I’ve found, downward facing dog pose is used as a pause or a chance to SLOW down between the dynamic parts of the series. I struggle with this pose, particularly in the shoulders. I also STRUGGLE when the teacher overuses the pose so much that I want to puke when asked to do it again! Most yoga studios offer high quality classes and instruction- but there are times when you as the student need to evaluate how well it is going for you. Is the teacher checking your position? Are they demonstrating the pose that they want to see? Are they evaluating the students and the class as a whole and reteaching or moving on so that the class progresses? This is the one reason why I don’t enjoy yoga at home as much- position and mood is important! My biggest concern with this pose and any other is the risk of injury especially when a student pushes themselves too hard or the teacher has misdirected them or is not thoroughly checking the position. So, I guess my point is to listen to your own body and STOP the movement if it is not working for you. It’s a tough lesson even for me- to know me in real life is to know that I am NOT a quitter and I rarely admit to being in pain, asking for help, or admiting that I can’t do it all.
A few pertinent facts about the Downward Facing Dog:
“Rejuvenates the brain cells and counteracts fatigue. Strengthens nerves and muscles in the arms, legs and spinal column. Good for people with high blood pressure. Tones the kidneys, adrenals and stimulates the thyroid and pituitary glands.” (Beginning Yoga Practice Manual by H. VanEs)
Fantastic resources that I’d love to spend serious time reading/watching are the Yoga Journal and Yoga Today (free online classes offered different everyday in the middle of Jackson Hole).
So, do you love it or hate it?
6 responses so far ↓
1 MizFit // Jul 23, 2008 at 11:15 am
Love is? WithouthesitationYes.
Do it enough?
WithouthesitationNO.
2 Mark Salinas // Jul 23, 2008 at 2:19 pm
Okay! I need to get going on the Yoga and Pilates thing….where do I start?
3 Rachel // Jul 23, 2008 at 5:23 pm
Are you going to go to a yoga studio or do you want to try it at home first?
I’d rec. yogatoday.com to start- it’s free. There is a great Vinyasa Flow DVD that is awesome too (GAIAM website).
4 kch // Jul 23, 2008 at 10:13 pm
Neutral. I think downward dog is effective, but I can’t say it’s my favorite pose. In fact, I would be hard pressed to come up with a favorite pose – I like the flow and sequence of yoga more than I probably like any individual pose.
@Mark – I would suggest finding a class to go to. Many studios offer free or discounted classes to first-timers. As Rachel said in this post, position is really important in yoga – and first timers will probably have a hard time finding the right positions on there own. It’s much easier in a class where you can see other students and have an instructor and mirrors to help you out.
5 workout mommy // Jul 25, 2008 at 4:32 am
I LOVE down dog, yet sadly I do not do it often enough.
Tomorrow I will do yoga! thanks for the reminder!
6 Tiffany // Jul 25, 2008 at 10:14 pm
When I first started talking yoga I hated downward dog because it was so hard and it was not a resting position. Now I LOVE it!!
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