Dog Days
And like that, it’s July. With the Summer Solstice behind us, summer is officially here. Long, hot, humid days with the odd thunderstorm to break the heat. Brings back memories of sitting on the deck at the cottage as the rain fell on the river, watching lightening flash across the sky and then counting to see how long before the thunder rolls through. These are commonly referred to as the Dog Days of Summer. Though the correct definition of this term does not refer to when the temperature is so high that dogs feel hot and begin to pant. Random fact, the only place a dog sweats is its mouth, hence the panting when hot.
Originally, “Dog Days” refer to the dates when the star Sirius rises, occupies the same area of the sky and sets with the Sun. Traditionally, according to The Old Farmer’s Almanac, this occurs between July 3rd and August 11th, typically the hottest days of summer, created by the presence of both Sirius and the Sun and their combined heat. Another random fact: Sirius in Greek means scorching. Commonly referred to as the Dog Star, Sirius is the brightest star visible from earth of the Canis Major, or the Greater Dog, constellation. Hence the term “Dog Days of Summer”. The Greeks and Romans believed this period was an evil time that brought disease, drought and other catastrophes. Alternatively, the Egyptians looked forward to the appearance of Sirius because it indicated the yearly flooding of the Nile River would soon be happening. This brought rich soil to the desert area for crops to grow, allowing for survival.
Therefore, it would only be fitting to discuss Downward Facing Dog or Adho Mukha Svanasana in this month’s blog. This full body stretch, considered a resting pose by some, builds heat within the entire body. With heat comes energy. This pose energizes the body as well as calms the brain and helps in relieving stress, mild depression, headaches, insomnia, back pain and fatigue. This pose also helps prevent osteoporosis as well as improves digestion. By spending time in this pose, strength is built in the arms and legs while the hands, shoulders, hamstrings, calves, and arches specifically are receiving a good stretch. Many of these benefits make this pose a staple in my post run sequence, though I am still working towards my heels touching the ground. Below are ways to come into this pose from two common poses.
Tabletop (Bharmanasana)
Have knees under hips and hands slightly in front of shoulders. Press through the palms and finger pads, making sure index fingers are parallel.
Curl the toes under and begin to raise the knees about and inch off the mat.
Slowly start to raise the hips towards the sky and allow the legs to straighten as much as feels comfortable without locking them. It’s ok to keep a bend in the knees.
Reach the heels towards the ground, creating a stretch in the hamstrings and calves.
Head comes in between the biceps as the arms extend, continuing to press through the palms and finger pads, specifically the thumb and index finger. Widen the shoulder blades and press them towards the tailbone.
Plank Pose
With hands under shoulders Press through the palms and finger pads, making sure index fingers are parallel with the torso.
Slowly start to raise the hips towards the sky and allow the legs to stay as straight as feels comfortable without locking them. It is ok to begin to bend the knees.
Reach the heels towards the ground, creating a stretch in the hamstrings and calves.
Head comes in between the biceps as the arms extend, continuing to press through the palms and finger pads, specifically the thumb and index finger. Widen the shoulder blades and press them towards the tailbone.
Once you’ve found yourself in the pose, take a deep breath and let it go. Spend a few minutes here and feel the heat build within your body as the heat from both Sirius and the Sun warms you body (if outside) during these Dog Days of Summer. Take a moment to peddle out the legs, or “walk your dog”, by pressing one heel towards the ground as you raise the opposite. Don’t stress if your heels don’t touch the ground, this takes time and practice. Here’s an idea: during the forty “Dog Days of Summer” spend 1-3 minutes in Downward Facing Dog, or Adho Mukha Svanasana, each day. See if you can feel your heels become any closer to the ground after this period of time.
There are a number of ways to come out of this pose. You can come forward into plank, or come into a low lunge by coming into three- legged dog and stepping the foot through to in between the hands. A third option is to bend the knees deeply and walk the hands towards the feet, coming forward fold. Do whichever feels best withing your body at the time.