Introduction
This pose is a variation of Adho Mukha Svanasana , the normal (with both feet on the floor) downward facing dog pose. The variation is done after assuming the normal two legged downward facing dog pose (Adho Mukha Svanasana) where your body forms a triangular pyramidal shape. Then, maintaining the alignment of your pelvis, you lift one extended leg in the air.
You may do the downward dog pose, with or without the raised leg, as a warm up for other postures at the beginning of a yoga session because in holding it for a minute or longer, your muscles will become more supple.
You can use this variation as a transition to another pose in a vinyasa. For example go from Downward Dog Pose, to One Legged Downward Dog Pose, then bring the raised leg through and forward so you are in Warrior 1 (Virabhadrasana 1) facing forward and then do Warrior 2 facing to the side. When you are on the other side, you can go through the same sequence. This is a variation on a classic yoga pose, often the first one a person learns in yoga class.
Because the head is lower than the pelvis this pose is often classified as an inversion posture. With the leg extended in this variation, the pose becomes a bit of a balance and teaches the practitioner about alignment and symmetry of the body.
How to Do:-
Come onto the floor, lying on your abdomen. Spread your fingers on the floor, lined up with your shoulders. Your middle fingers are parallel. Your feet are hip width apart. Turn your toes under.
On an exhalation, move into the initial posture. This is a position on the balls of the feet, with the heels lifted high. Your buttocks are lifted and the arms and legs extended. This initial posture can be assumed while keeping the back straight and pushing up into the pose. If this tires you, allow the back to round as you straighten the arms and then raise the buttocks.
Throughout the pose keep both legs fully extended and use your quadriceps muscles to keep the kneecaps raised.
In this initial pose as well as in the completed normal pose the weight should be equally distributed between the left and right sides of the body. That is, there should be equal weight on the left and right legs as well as equal weight on the left and right arms.
Bring the spine forward between your shoulder blades as you rotate your “sit-bones” up towards the sky. Now, keeping your legs extended, descend your heels to or towards the floor as you continue to elevate your sit-bones. This movement involves simultaneously stretching from the middle of your back legs up towards the ceiling and also down towards the floor. Your spine is nice and long, extended. The pose resembles that often assumed by a stretching dog and hence its name. There is a slight curve from tail to head that is concave.
This is the completed normal “two-legged” pose before the variation.
In this pose you should work these things:
Keep each kneecap aligned in the middle plane of each of your legs.
Use your leg's quadriceps muscles to keep your kneecaps raised towards the pelvis with the back knees “filled out” yet not hyperextended backwards.
Move the shoulder blades as far away from the spine as possible so as to create space for the spine to descend between the shoulder blades as you move it forward towards the space between your shins.
The inner and outer armpits should feel as if they are at the same distance from the floor. For many, the outer armpits are higher. If this is the case, equalize the inner and outer armpit height by rolling the outer arms down and the inner arms up. This movement of the arms also helps bring the shoulder blades away from the spine.
When your leg muscles do not yet have enough length the back tends to round. Strive to bring the spine to its normal standing curvatures. For many that means stretching the spine by moving the upper thighs away from the pelvis as you rotate your sit-bones up and bring your spine further forward through your shoulders. For those rare individuals with particularly mobile spines this means being careful not to allow too deep a concave curve to be present in the lower back.
Continually work on descending the heels towards the floor. In general, it is more important to have the heels meet the floor than it is to bring the crown of the head in contact with the floor. Many cannot do that, and use a block on end or on the side, a bolster or some other prop for support under their head. The pose is more cooling with a support under the head.
In the pose your body is in an inverted “V” shape with your sitting bones rolling up toward the ceiling. Lengthen your spine so that your tailbone extends up and away from the back of your pelvis. Aim your chest to the knees with an extended spine. Keep your arms and legs straight, lift up your kneecaps up towards your pelvis with your quadriceps. Keep your legs perfectly straight.
Your torso goes toward your legs so the head hangs freely and more toward the floor. Eventually, the crown of your head may touch the floor.
As your hamstrings become more stretched with practice, you should be able to get the heels on the floor without losing the spinal extension. Do not worry if your heels do yet not reach the floor. Keep the feet parallel and work on getting weight on the back part of the ball of your foot.
As you work in the pose, continually observe the distribution of your weight on each part of each foot. Also observe and equalize the distribution of your weight on your hands and your fingers. Strive to keep equal weight on both sides of the body and in all parts of each hand and each foot. Extend the fingers so that the majority of the surface of your hand is touching the floor.
In the beginning, your arms and shoulders may carry more weight, but as you become more stretched more weight is carried by the legs. As you draw the hips back, the weight on the arms shoulders is reduced.
Over time, extend the time in which you hold this pose. As you become able to work in the pose for longer periods of time you will gain in strength and in stretch. Eventually you should be able to hold and continually work in the pose for at least five minutes.
Now the variation: To go into the One Legged version, simply raise one leg and bring it in line with the rest of your torso. Keep the hips even. When you raise a leg, the hips tend to go out of line with the unbent leg lower. Combat this tendency and keep your pelvis aligned.
Resting in Child’s Pose on the floor is a way of restoring yourself after this pose. Or, bring the leg through by bending your knee and bringing the raised foot forward to Warrior 1 Pose to use this posture as part of a vinyasa. Use this posture to challenge your practice beyond Downward Dog Pose.
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