Have you ever felt like you’re in a yoga pose and it doesn’t quite fit your body type? Today we’re going to look at Down Dog and demonstrate how to maintain optimal joint positions by making some simple down dog modifications.
Ideally in Down Dog, you want to:
- keep the natural curve in the low back
- move your heels toward the floor
- find a neutral position in the shoulders and the hips.
If you’re tight in the back of the legs or hips, it can be harder to maintain these actions. Often, the low back will start to round to compensate. Downward dog exercise is a great stretch for the hamstrings, calves, and forearms. But, sometimes it can cause discomfort for people with certain conditions. Luckily, there are modified downward dog versions that you can try without having problems.
Down Dog modifications to find a neutral spine:
1. Put a blanket under your heels
Sometimes that little bit of slack on your achilles helps to bring a little more ease through the back of the legs and lets you rest into an easier position in your spine.
2. Bend your knees.
If you didn’t have the option for a blanket, lift your heels off the ground and bend your knees to find a neutral spine.
Down dog modifications for wrist issues:
1. Go down to your elbows.
If it’s too challenging to do both arms down, you can alternate with one arm straight and one forearm on the ground.
2. Turn your palms up with your forearms on the ground.
This helps to keep your shoulders in a stable position.
These tips will help your body to adapt to your yoga pose and keep your joints nice and safe. For demonstrations, check out the video below:
Other Modified Downward Dog Variations
- Use blocks (or a chair) if you have tight hamstrings or limited motion. The props will bring the floor closer to you.
- Use a wall for better balance and extra support. Practice downward dog with your hands against the wall.
- Try a shorter stance if it is challenging to fully extend your legs. Reduce the distance between your hands and feet with this down dog modification.
- If you have tight hips, you can modify your pose by taking a wider stance with your feet. This will allow more space for your pelvis to rotate.
If you’re experiencing pain in your yoga class or exercise routine, holistic physical therapy combined with medical therapeutic yoga might be able to help. Click here to schedule a complimentary phone consultation.
