How Downward Facing Dog can Calm Your Mind!
Your life is busy, juggling school runs, homework, shopping, working, and making food; the list seems never-ending.
There are plenty of opportunities for feeling stressed, but not many for squeezing in a daily 30 or 90-minute yoga practice.
If you know me, you know that I am certainly not a friend of quick fixes. BUT, over the last few years, I have concluded that regular and tiny is better than nothing. Because the results lie in consistency, in tapping into a particular energy again and again and again. So, your nervous system recognises, wow, I will relax now for a few moments.
You know the ripple effect of being calm?! Better decisions, better relationships, better quality of life, and you spread your calm to the ones around you.
This all makes sense to you, right? Now your question is:
How on earth can I relax and become calm in Downward-Facing Dog? This is impossible!
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The Calming Benefits of Downward-Facing Dog
Let's explore for a moment why downward-facing dog or Adho Mukha Svanasana (adho = downward, mukha = face, svana = dog, asana = pose/posture.
Adho Mukha Svanasana is a forward bend. The outward-facing front of your body closes, gets protected, and feels secure. Think of lying in a foetal position and curling yourself all up. How does this feel for you?
When we want or need to step away from whatever goes on, this position comes naturally to us and calms us down (of course, there are exceptions, but let's stay broad here).
The elicited sense of safety calms the nervous system. It helps to switch from sympathetic (fight and flight mode) to parasympathetic (rest and digest mode).
So, it is the forward bend that calms the mind down. In downward facing dog, we can add another secrete component: support for the head.
Think of you leaning your head on your friend/husband/wife's shoulder. A nerve called the trigeminal nerve activates a relaxation response.
The centre of the forehead is home to the trigeminal nerve, which can be used to calm down when stimulated. In fact, the Trigeminal Nerve sends information to the exact location in the brain stem as the vagus nerve.
Therefore, a block or bolster has just the same effect; pressing the area helps you relax.
By supporting the nervous system in our head, we connect the brain in the head with the brain in the belly. The enteric nervous system (ENS), known as the "belly brain," is a network of millions of neurons in the digestive tract that can function independently of the central nervous system. The ENS connects with the brain via the vagus nerve, which regulates the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) nervous systems.
Non-threatening stressors like school run or deadlines can activate the sympathetic nervous system, leading to chronic stress that harms the digestive system and overall health, contributing to issues like irritable bowel disease.
Yoga, deep breathing, and meditation promote relaxation and activate the parasympathetic nervous system via the vagus nerve, improving digestive health. Yogic breathing exercises, like diaphragmatic breathing, can further stimulate the vagus nerve and reduce digestive symptoms over time.
How to Properly Perform Downward Facing Dog for Maximum Relaxation
From all four or table-top positions, tuck your toes under.
IN press the floor away with your fingers and knuckles, and send your heels back to lift your knees.
Move your hips far back, and keep your knees bent.
Create length through your arms, armpits, shoulder blades, and waist.
Straighten your legs, stop when you compromise the length of your torso. Be patient.
Hold for 5 slow breaths; try to breathe down to your belly; don't strain the breath, though.
EX exit the pose by lowering the knees gently down to the floor.
To support your head, use a yoga brick, a wheel, a bolster or a footstool.
Place your hands behind your prop so the prop is roughly underneath your chest. For the first time, you need to experiment a little. The positioning of the prop depends on many factors, such as the length of your arms, how far back you can move your hips, etc. So be curious and play with the set-up until it suits you.
If you are super brave and have a Yoga strap handy, try this version with the belt around a door handle and your very upper thighs, there where your body folds forward:
Real-Life Tips for Fitting Yoga into a Busy Schedule
Apart from after eating, Adho Mukha Svanasana can be practised in the morning, afternoon, evening, or whenever you can spare a few minutes.
When establishing a new routine or habit, it is super helpful to allocate a physical space for this. If you have a little corner where you can keep your Yoga mat rolled out or folded in half to make it smaller, it encourages you to quickly step on it and practise compared to you needing to rearrange furniture to create space, in which case nothing will ever happen.
Establish a Routine with Downward Dog for Lasting Calm
I know Downward Dog is not necessarily your favourite pose, and it might take effort to stay in it. The above Yoga strap version or the footstool/Yoga wheel would be best to start with. The Yoga strap takes your entire weight, as you might be able to see from the picture above, this is my absolute favourite for a supported version. Try it.
I can’t emphasis enough the impact when you decide to integrate it to calm the system, both the brain in your head and the one in your belly 😊 From my own practise I can tell you, that the more often you tap into a practise that relaxes your nervous system, the faster its respond will be.
Final Thoughts
Finding a few moments of calm in the daily whirlwind can seem impossible.
However, integrating supported versions of Downward-Facing Dog into your routine can be a simple yet powerful way to achieve this.
This pose blends physical stretch and mental relaxation, providing a haven amid the chaos. By practising this asana consistently, even if only for a few breaths, you can tap into a profound sense of tranquillity that benefits both your mind and body.
Remember, it's not about perfection but about finding small pockets of peace. So, next time you feel the pressure mounting, take a moment, step on your mat and practise Downward-Facing Dog – your secret weapon for instant calm.
With patience and consistency, you'll discover a ripple effect of positivity throughout your life, enriching your well-being and the atmosphere around you.
