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| Downward-Facing Dog With Partner Lifting Thighs and Pelvis |
Adho Mukha Svanasana: Downward-Facing Dog Pose
Adho mukha svanasana, or “Downward-Facing Dog Pose,” is one of the most beneficial and commonly practiced yoga asanas. It is deeply calming and restorative. It stretches and strengthens virtually every part of the body: hands, arms, shoulders, back, thighs, lower legs, and even the feet and toes. Because you are in an inverted position while performing Downward-Facing Dog, it also helps to improve circulation and relieve pressure on the internal organs. The stretch it gives to the back can help to counter roundness in the back.
Because the upper and lower extremities of your body are bearing weight, this pose can help to build stronger bones. Downward-Facing Dog forms an important part of the Sun Salutation series presented in “A Complete Yoga Practice Session for Men (see Fig.YPS.1j, page 118). Assisting a partner in this physically challenging posture can help the partner go even further into this powerful stretch. Fig. 15.1a and 15.1b show how you can assist a partner from behind while he or she is performing Downward-Facing Dog Pose.
Adho mukha svanasana, or “Downward-Facing Dog Pose,” is one of the most beneficial and commonly practiced yoga asanas. It is deeply calming and restorative. It stretches and strengthens virtually every part of the body: hands, arms, shoulders, back, thighs, lower legs, and even the feet and toes. Because you are in an inverted position while performing Downward-Facing Dog, it also helps to improve circulation and relieve pressure on the internal organs. The stretch it gives to the back can help to counter roundness in the back.
Because the upper and lower extremities of your body are bearing weight, this pose can help to build stronger bones. Downward-Facing Dog forms an important part of the Sun Salutation series presented in “A Complete Yoga Practice Session for Men (see Fig.YPS.1j, page 118). Assisting a partner in this physically challenging posture can help the partner go even further into this powerful stretch. Fig. 15.1a and 15.1b show how you can assist a partner from behind while he or she is performing Downward-Facing Dog Pose.
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| Downward-Facing Dog With Partner Assistance Using a Yoga Strap |
Have your partner kneel on all fours on the floor, hands parallel and shoulder-width apart, palms firmly planted on the ground, fingers spread wide for support, and index fingers parallel to one another. Your partner’s feet are parallel and hip-width apart. On an exhalation, your partner lifts the knees up off the floor as he or she raises and tilts the pelvis forward. Your partner stretches out the legs so that they are straight, bending the knees as much as is needed if the position is uncomfortable in any way. Your partner takes several rounds of deep, full breaths. Encourage your partner to press his or her heels as close to the ground as possible. Encourage your partner to lift the tailbone even higher as he or she spreads the shoulders wide, crown of the head facing toward the floor. Your partner presses down into the floor firmly with the palms of the hands while lifting the pelvis up, giving a complete stretch to the entire body, from fingers to toes.
With Partner Assisted Yoga, you can help your partner to develop even greater power in Downward-Facing Dog. Stand behind your partner and firmly wrap your hands in the folds between your partner’s hips and pelvis. Apply a firm traction to your partner’s pelvis, helping to lift it up and back (see Fig. 15.1a). For additional traction, you can take a yoga belt or strap and wrap it around the front of your partner’s thighs and lift backward and up (see Fig. 15.1b). Pull firmly on the strap or belt, but only within the level of stretch that is comfortable to your partner. (If the belt feels as though it is pressing too tightly or is otherwise uncomfortable to your partner, then don’t do this variation.) As you help your partner to lift his or her lower abdomen and legs, have your partner press his or her hands firmly into the ground to give a complete stretch to both the upper and lower body.
You can also assist a partner to stretch further in Downward-Facing Dog by standing in front of your partner with your feet outside of his or her hands. Place your hands on your partner’s sacrum and press in the direction of the sit-bones to bring more length to the area. This variation of Partner Assisted Yoga is illustrated in Fig. 15.1c.
In either variation, as you assist your partner in deepening Downward-Facing Dog, encourage your partner to take full, rhythmic breaths to send fresh, rich oxygenated blood to the areas of the body that are being opened. When your partner is ready to come out of the pose, have him or her bend the knees and slowly walk the hands and fingers toward the feet. Your partner should place his or her hands firmly on the thighs and slowly roll up to standing, the neck and head being the last parts of the body to return to an upright position.
Thank your partner for the opportunity to assist him or her in performing Downward- Facing Dog. Change roles with your partner, as he or she assumes the role of providing assisted support as you perform Downward-Facing Dog Pose.
With Partner Assisted Yoga, you can help your partner to develop even greater power in Downward-Facing Dog. Stand behind your partner and firmly wrap your hands in the folds between your partner’s hips and pelvis. Apply a firm traction to your partner’s pelvis, helping to lift it up and back (see Fig. 15.1a). For additional traction, you can take a yoga belt or strap and wrap it around the front of your partner’s thighs and lift backward and up (see Fig. 15.1b). Pull firmly on the strap or belt, but only within the level of stretch that is comfortable to your partner. (If the belt feels as though it is pressing too tightly or is otherwise uncomfortable to your partner, then don’t do this variation.) As you help your partner to lift his or her lower abdomen and legs, have your partner press his or her hands firmly into the ground to give a complete stretch to both the upper and lower body.
You can also assist a partner to stretch further in Downward-Facing Dog by standing in front of your partner with your feet outside of his or her hands. Place your hands on your partner’s sacrum and press in the direction of the sit-bones to bring more length to the area. This variation of Partner Assisted Yoga is illustrated in Fig. 15.1c.
In either variation, as you assist your partner in deepening Downward-Facing Dog, encourage your partner to take full, rhythmic breaths to send fresh, rich oxygenated blood to the areas of the body that are being opened. When your partner is ready to come out of the pose, have him or her bend the knees and slowly walk the hands and fingers toward the feet. Your partner should place his or her hands firmly on the thighs and slowly roll up to standing, the neck and head being the last parts of the body to return to an upright position.
Thank your partner for the opportunity to assist him or her in performing Downward- Facing Dog. Change roles with your partner, as he or she assumes the role of providing assisted support as you perform Downward-Facing Dog Pose.
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