Adho Mukha Svanasana - Downward Facing Dog

MORE THAN MEETS THE EYE
We spend a lot of time hanging out in Adho Mukha Svanasana/Downward Facing Dog. We flow through it in our Surya Namaskara/Sun Salutations return to it when moving from one asana to another and take a few breaths in it as a recovery asana. It is a complex pose that requires both strength in the arms and legs and flexibility of your calves, hamstrings, spine and shoulders.

Adho Mukha Svanasana/Downward Facing Dog, can expose tightness in the back body. Often you will see yogis with a flattened lumbar spine (lower back) – where tight hamstring have pulled the pelvis back, and/or over rounded thoracic spine (upper back) – where tight shoulders are contracting the front of the chest.

THE BENEFITS OF DOWNWARD DOG
When attention is taken in Adho Mukha Svanasana/Downward Facing Dog, it can be a lovely asana to neutralise the spine, stretch the entire back body and take an inversion. An inversion is any asana where the heart is above the head, and Downward Dog ticks that box in a lovely gentle way.

EXPLORING DOWNWARD DOG IN YOUR PRACTICE
For your first Adho Mukha Svanasana/Downward Facing Dog keep you knees deeply bent and press strongly through the balls of your feet. This will give a bit of slack in tight calves and hamstrings, and allow you to work on tipping the pelvis forward and reaching your sit bones up. As you start to feel the muscles warm up, keeping your heel lifted, slowly straighten your legs. Working on keeping your sit bones pointing up and keeping the integrity of the lovely natural curve of your spine. To give a bit of space for tight shoulders try placing bricks under your hands and start to press your heels towards the ground. Blocks (the flatter version of bricks) can also be used to give you a surface to resist against and press your heels into – further stretching the backs of the legs.

ALIGNMENT CUES
Try the above sequence and take a bit of time to explore and develop your Adho Mukha Svanasana/Downward Facing Dog. – from your first one at the start of your sequence to your last one as the body opens up and releases areas of tension.

The following are some alignment cues that you might hear in class. Print them out, along with the sequence, and play around with what makes sense to you:

• Hands shoulder width apart, feet hip width apart, press into all five knuckles of your hands and lightly though the pads of your fingers, fingers spread.

• Roll your biceps forward, broaden the collarbones, back of the neck long, firm your shoulder blades against your back, head in line with your ears.

• Pelvis tips forward, lift your sit bones up, stretch your heels towards the ground, draw your hips up and back.

• Top of the thighs pressing back, roll your inner thighs back. Hug your outer hips to the midline, gaze to the ground under your pelvis.

• Draw your navel towards your spine to support the internal organs.

• Look for symmetry of the whole body between right and left side joining at the midline.

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Ruth Delahunty Yogaru

The second brain

THE ENTERIC NERVOUS SYSTEM
Butterflies, gut feelings, gut instinct, gutsy, gut reaction, listen to your gut, that takes guts – our gut definitely seems to have a will of its own. In fact it is considered to be the ‘second brain’. The enteric nervous system of our digestive system does much more than just process our food – it absorbs nutrition and distributes it throughout the body; removes toxins from our system; 80% of our immune system is located in the gut and 95% of serotonin (the happy hormone) is produced in the bowels.

WHEN THE TWO BRAINS LINK
Gut health also has a strong link to our moods and emotional well-being. Stress leads to gut issues and similarly gut issues lead to stress. Scientists are exploring the link between optimum gut health and emotional well-being. Research is also being done into incorporating gut health into therapy for conditions such as anxiety and depression.

A balanced gut helps balance our emotions. So how do we balance our guts? Through good food and listening to how different foods make you feel; incorporating some movement into everyday and stress management.

YOGA & GUT HEALTH
Yoga promotes good gut health by stretching and compressing the whole digestive system. Yoga is also known to reduce stress by stimulating the parasympathetic nervous system through breath awareness; slow mindful movement and repetitive flows which allows the mind to quieten.

BACKBENDS
Backends compress the digestive system bringing fresh blood flow – for cell regeneration, boosting the immune system, stimulating the nerve ends of the enteric nervous system. Click this link to get a full list of backbends.

TWISTS
Twists massage the digestive system aiding maximum nutrition absorption and toxin elimination. In yoga we twist to the right first to stimulate the ascending colon first, twisting to the left after, to stimulate the descending colon – aiding regular elimination and toxin removal from the body. Click this link to get a full list of twists.

Click on the sequence above to support your the second brain of the enteric nervous system and explore the effect it has on your mood. Try the Immune System Boost sequence to keep you fighting fit through the winter months and the Stress Relief sequence which also incorporates some twists and backbends.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru

Christmas stress relief

STRESS & THE IMMUNE SYSTEM
Stress is fast becoming an epidemic in modern society, and the main cause of increasing health issues. Stress compromises our immune systems and makes it harder to fight diseases. The immune system is already under constant attack from external toxins that bombard our system from the air we breathe; the water we drink; the processed foods we eat; the personal care and household products we use; and the computers and phones we spend most of our waking hour in front of.

SYMPATHETIC NERVOUS SYSTEM
The two nervous systems – the sympathetic and parasympathetic – both have their purpose. The sympathetic nervous system causes the fight or flight response. It raises our blood pressure and heart rate; our muscles tense ready for action; the digestive, reproductive and organ system function decrease to increase the blood flow in our limbs. The problem comes when stress puts us in this heightened state of alert all the time the system starts to break down.

PARASYMPATHETIC NERVOUS SYSTEM
The parasympathetic nervous system causes a relaxation response in the body and has a very calming effect on the system. Blood pressure and heart rate decrease; circulation  increases to the digestive, reproductive and organ systems and function returns. The mind calms and relieves stress, anxiety and muscle tension.

YOGA & STRESS
One of the main reasons which brings people to yoga is stress. Yoga stimulates the parasympathetic nervous system through breath awareness; slow mindful movement and repetitive flows which allows the mind to quieten.

BACKBENDS
Backbends are energising – they stimulate the digestive system; stretch and expand the lungs and help relieve chronic pain. The digestive system (enteric nervous system) produces 95% of the serotonin (the happy hormone) of the body. Backends compress and stretch the digestive system – stimulating serotonin production and helping to counteract symptoms of depression, anxiety and stress. Click this link to get a full list of backbends.

FORWARDS BENDS
Forward bends are very grounding and relaxing – stimulating the digestive system to boost the immune system; removes toxins from the body and compressing the organs in the trunk of the body which bring new blood flow and oxygen. They also relieve symptoms of sinusitis, insomnia, headaches, anxiety and stress. Click this link to get a full list of forward bends.

TWISTS
Twists are warming and energising – stimulating the parasympathetic nervous system and relieving stress and tension. They also relieve constipation which helps the body stay toxin free. A good judge of a toxin free system is at least one ‘elimination’ a day! Click this link to get a full list of twists.

Click on the sequence above and find some quiet time for yourself over the Christmas period. Take a few extra breaths in your backbends, forward bends & twists. Mix it up with the Immune System Boost sequence to keep you fighting fit through the winter months.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru