Anyone who has done a Vinyasa Flow class can tell you that Downward-Facing Dog (aka Down Dog or Adho Mukha Svanasana) is the most common posture in yoga and is the glue that links most flows together. One thing that makes me smile is when I hear yoga teachers say that it is a resting pose. It certainly never feels particularly resting to me. However I know when my alignment is correct it is much easier on my legs, back, hips, shoulder, arms and wrists.
So how do you do it properly?
Here are 10 tips for improving your Downward Facing Dog
1. Hands and Wrists
Hands are shoulder width apart with your fingers spread like 'Star Fish'.
Press the tips of your fingers and knuckles gently down into the mat as if your were holding onto a round object.
2. Arms
To activate your arms feel as though your thumbs and arms want to magnetically draw toward each other. This engages the chest too.
3. Arms and Shoulders
Externally rotate your upper arm by gently rolling the triceps (upper outer arm)(triceps) backwards. This will help keep your shoulders away from your ears and create more space for your neck. Think of it as hiding your armpits from the person on the mat next to you.
Check your shoulders are back and down away from your ears. Avoid wearing your shoulders as earrings.
4. Neck and Head
The neck is part of the spine, so it should follow the same natural line.
Ideally the head will be between the upper arms. The key thing to be mindful of is that you’re neither letting the head just ‘hang,’ nor crunching the neck too far up.
5. Shoulders and Back
Draw your shoulder blades back & down towards your tailbone. This will help broaden across your upper back, providing space, as well as stability in the pose.
6. Feet
Feet should be hip distance apart and the heels pointing back. Glance back and check your heels. If you can see your heels, try turning them out slightly so you can't see them anymore.
7. Heels
Don't get obsessed with getting your heels to the ground it's Okay to have them lifted.
8. Legs
Bend your knees a little (or a lot) and send your sit-bones up and back.
The desire to straighten your legs shouldn't come at the expense of your back alignment. If you have tight hamstrings bend your knees in this pose to take the pressure off your lower back. We want to avoid that pronounced bulge in your lower thoracic spine in this posture.
Let your focus be spine first, straight legs & heels down second.
9. Engage the lower belly by drawing your ribs in and your navel toward your spine. Engaging your core helps take weight off your shoulders and wrists, drawing it back in to your legs.
10. Breathe
So what do you think…do you like, loathe, or LOVE this pose?
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