Lîla Yoga™ Teacher Training

with Erica Kaufman

Analyzing Asana prepared by:  Ashley Szlachta with feedback from Erica

“The amount of energy awakened through the asana is in direct correlation to the amount of extension the practitioner engages into the root, through the energy line and out through the expression points.” ~Erica

Downward Facing Dog – Adho Mukha Svanasana

How To Enter Adho Mukha Svanasana:
1.  Come into table pose:  hands and knees on the earth with the wrists and knees directly below         shoulders, toes pointing straight back.  Spread the fingers.
2.  Arc the spine by dropping the middle and peeling up on both ends of the spine.  Move the shoulders together and back towards the hips, and move the hips up and back toward the shoulders and head.
3.  Curl the toes under and lift the hips by extending the legs. Keep the same opening of the hips and shoulders without rounding the lower spine.  Drop the weight of the head down and spread the toes.  Keep a micro-bend in the elbows and flare the armpits.  Push the heels of the hands into the earth to release pressure from the wrists.
4.  Keep the knees bent and heels raised until you have absolutely no convex rounding in the lower back.  Then move toward straightening the legs by pushing the heels towards the floor.
* This asana can be practiced at any time during a yoga practice, and can be a wonderful resting pose to practice many times throughout.  However, depending on your flexibility, it may be wise to wait until you are warmed up to completely lower the heels and extend the legs.

Energy Pathways:
1.  The Primary energy line travels on a plane from the primary root, the heels of the hands, up through the shoulders and spine, expressing itself in the hips, the primary exit point.
2.  The Secondary line travels on a plane from heels of the feet up the legs and out through the sit bones.  This applies even if the knees are bent.
3.  The Tertiary line is a circular pathway that gathers energy from the sole of the foot, moves up the toes and the top of the foot through the front of the leg and the front of the spine and trickles down the top of the head.
*As you breathe in this pose, imagine the breath following the energy lines, and focus on maintaining a slow, deep and rhythmic breath.  Create a visual for these energy lines and discover what form the energy takes as it enters, moves through, and leaves the body.   Consider the frequencies of the vibrations that are moving through the body and see the vibrations extend beyond the skin.

Variations:
1.  Advadanta Sirsasana (dolphin):  If your wrists are sensitive, take dolphin pose.  Follow instructions with the elbows in place of the wrists and clasp the hands together.
2.  If you find your back rounding, bend your knees enough to rest the belly onto the thighs and raise the hips up as high as you can.  Work from there on straightening the legs.
3.  You can widen the spacing between the hands and feet to experiment.
4. There is also a standing variation with palms against a wall—palms spread a bit wider then shoulders; walk the feet back with bent knees until your sit bones are directly above your heels.  You can fully extend the legs if this does not cause you to round your back.  The same energy pathways apply.  This is a great variation for those who are not ready for the inversion, do not have the strength in the arms or have overly tight hamstrings.

Benefits:
1.  Stretches and strengthens the overall body, especially the shoulders, hips, legs, and spine.
2.  Reduces fatigue and rejuvenates the body.  Calms the mind and lifts the spirits.
3.  Improves circulation and increases blood flow to the sinuses.
4.  Strengthens the immune and digestive systems.

Assisting in the pose:
1.  Stand behind the practitioner and place the hands in the hip creases.  Gently but firmly pull up and back on the hip creases to clarify the primary energy line.  Instruct him or her to not move the hands as you pull back on the hips.
2.  Stand in front place the heels of your hands evenly on each side of his or her sacrum.  Push gently in a slightly downward direction to accentuate the secondary energy line and the grounding of the heels.
3.  Lightly trace the spine with the fingertips, ending at the top of the head.  This is meant to remind the practitioner relax the weight of the head down.