I love the pose DOWNDOG (Adho Mukaha Shavanasana). There are a lot of benefits to practicing this pose. It is great for stretching what Anatomy Trains calls the superficial backlines (see pic ). It also works to strengthen the upper body, shoulders and arm muscles. 
In addition, it’s a wonderful basic inversion. In downdog, your head is positioned below the heart which allows blood flow to the brain having an energizing effect on your whole body. I like to include downdog poses in all of my strength-building flow classes. However, I do not include them in any of my gentle yoga classes because I do not think downdog is a gentle pose.
First, we are supporting our body weight against gravity. Second, it requires upper body and shoulder strength, and third, you need superficial backline flexibility. I always offer people the option to bend the knees if they have very tight hamstrings-still, it is an intense weight- bearing pose with a lot going on.
When I think of a gentle yoga class, I think of a class with movement, stretching and breathing. A class that is designed for recovery and surrender.
Recently I posted the question: “Is downdog a gentle pose and should it be included in a gentle yoga class?” on a yoga teacher-only Facebook group. The answers ran the gamut.
There were instructors who responded no, they did not consider downdog a gentle pose, some said you should know your audience, others felt downdog is good for the body and you should offer it, but modifications should be given.
Some replies were philosophical. Instructors felt that yoga classes should not have strict definition, and that it was absurd to restrict the practice by saying gentle classes should not include downdog poses in them. The replies were as interesting as they were varied.
The bottom line is this-if you are interested in participating in a gentle yoga class with a teacher you have not practiced with before, it is a good idea to ask them how “gentle” their gentle yoga class is. If you specifically do not want to do downdog pose, ask them to suggest options. I have learned that gentle is a relative term and can vary according to the instructor.
If you have any comments on this subject as a student, we’d love to hear it! Post your comments below.
