Adho Mukha Svanasana. Have you seen small children do this pose perfectly and naturally? Do you remember doing this one as a kid? Or some variation of it. Hands on the ground and look between your legs.
Go slowly and carefully as you progress with this pose, think about the subtle things like strength in the foundations; middle finger pointing straight ahead, whole hand on the floor shoulder width apart, fingers spread. Feet hip width apart outsides of the feet parallel (slightly pidgin toed.)
This asana has it all; I especially like that it is an inversion. But get this, you are in a forward bend, and whilst creating length through each of the vertebras, there is also a bit of a back bend going on (focus on the vertebrates behind the sternum going towards the thighs as the integrated shoulders and arms roll out, inner elbow beginning to face forward). This is a very dynamic and innovative pose and can be done simple or complex.
All three main bandhas can be engaged.
You can close the eyes. And forget about any drama.
In this pose, there is opportunity to stay for a while, take a breath or two to create space(s) throughout the body; underarms, inner groin, abdomen, joints, sinus passages, behind the knee caps, the list goes on.
And it is safest and best to progress into the pose in ways that is best for you, with knees bent at the angle that is best for your body on that day.
AND WITH THE BREATH, mindfully, slowly, and without pain, without struggle.
Creating space in body, breath and mind, creating lightness upside down,by reaching up to the apex.
With the head suspended. Be aware of the doing, so many things you’re not normally doing throughout the day.
Then with the mind suspended, be aware of the undoing. Ride the breath.
It’s good to look at the world upside down. Can you tap into the inner child, remove the stress from the pose.
And when you desire, remember to come down onto the knees and have well-deserved rest, in pose of the child. With a smile banking the energy you just created.
