YOGA POSES - Downward-Facing Dog

The Downward Facing Dog is the pose we do often in our Sun Salutations.

This pose is all about upper-body strength!

How to do this pose the right way:

To complete Downward-Facing Dog, rotate your feet so the outside edges are parallel. With that you will have the inner heels further apart from each other than the big toes.

Stretch your heels toward the ground (until you gain flexibility in your legs, your heels will remain off the ground).

Distribute the weight equally through palm and fingers.

I am offering you some "cut-outs" from the Dr. Ray Long's blog The Daily Bandha as a summary:
 Expand the chest while drawing the shoulders away from the neck.
Remember: synchronize movement with breathing. Both the inhale and exhale should be steady and even, the length of the inhale should be the same length as the exhale.

Picture 1:

Avoid mistakes:

1.       Tense shoulders:  If your arms are weak, you might compensate by crushing your shoulders up to your ears. THAT IS A MISTAKE, as it can cause neck strain, shoulder pain, and headaches. Be sure to actively draw your shoulder blades down your back, creating space in your neck. If you need to take a break, assume Child's Pose, and rise back into Down Dog when you're ready. As you continue your practice, upper-body strength will quickly increase, making it easier to hold Down Dog with correct technique.

2.       Unstable hands: A good amount of your body weight is in your hands. Don't allow your palms to lift up; spread your fingers as wide as you can, creating a straight line between the elbows, forearms, and middle fingers; actively press your fingertips and the knuckles into the mat.

3.       Rounding your spine: If your hamstrings are extremely tight and you struggle to straighten them, you'll compensate by rounding your spine. The best thing to do is bend your knees softly so you can concentrate on lengthening your pelvis away from your shoulders. Try pressing your belly button toward your thighs. Be sure your back stays long and straight.

4.       Heels pointed in: Touching your heels to the mat isn't necessary, as it depends on the flexibility of your lower body. But in order to effectively work your inner thighs, hamstrings, and calves in this pose, press your heels out slightly so the outside edges of your feet are parallel with the outside edges of your mat.