Downward Dog, Finding the Perfect Dog

Whenever I've had a long day and my body feels tense I go into my go to stretch, downward facing dog. I love it because in one quick pose I can get all my major muscle groups. Not to mention when your view of the world is upside down it doesn't seem so bad, all my worries start to pour out and my breath calms. Down dog is a playful pose which is why kids and dogs love it! It's a good way to lighten the load on your muscles and your mood.

As easy and playful as this pose seems, there are some things that you need to check to make sure that you are doing it correctly, especially if you are flying through it in a flow class. Below are various down dog poses and the misalignment's that I see in students.

                    Good downward dog: Notice the length in the spine and no bend in the wrists. This allows the weight of the pose to be evenly distributed throughout the body. She is pulling back through the hips while keeping her shoulders set in the shoulder sockets. Her head is hanging, allowing the neck to stretch and relax. Her feet and hands are spaced appropriately. 

 

       Bad downward dog: Notice the curve in the upper back and all the weight on the shoulders and wrists. In the attempt to straighten the legs she has curved her spine. It is better to bend the knees and lengthen through the spine. Instead of her fingers pointing forward, they are angling outward putting uneven pressure on the wrists.

Hyper-extended downward dog: This is seen in people who are hyper-flexible. I had a hard time finding a good photo, but as you see in the photo below her head is hanging below her forearms and there is a prominent curve in her mid back. The elbows tend to hyper-extend as well. To prevent this, don't let your back drop, engage in the core as you pull back with the hips also putting a micro bend in the elbows.

 Modified downward dog: In order to keep the spine long and allow the weight to be evenly distributed the legs need to be able to lengthen and the heels to come to the floor. If you have tight hamstrings this won't be an option for you. To get the length in the spine you will need to bend the knees. As your hamstrings begin to lengthen with time you will be able to straighten the legs. Please remember that it will take time to get your heels to the floor, don't be in a rush.

If you are doing your downward dog correctly it should feel weightless. In a flow class the pose is meant to be a resting place. Knowing the proper space of your hands and feet is essential so when you flow into the pose you will automatically find the right position. Remember to check your carrying angle so that you don't damage your shoulders.

Click here learn how to properly get into downward dog and check out this article to learn more specific details to make the pose even better. Downward dog is the foundation of a good yoga practice. Take the time to make sure your foundation is strong.