Downward Facing Dog (Adho Mukha Svasana)

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In class we often hear that DFD (downward facing dog) is a resting pose which makes us think we can just sink into it causing pain and discomfort. However when done properly - DFD should feel lengthening & relaxing.

Below is what you may be doing wrong in DFD (the before photo) and how to fix it (the after photo):

In the Before Photo:

  • I’m sinking into my shoulders causing tension in my neck.
  • My legs and arms are limp and I’m holding myself up with my hands alone.
  • My fingers are crunched up to grip the Mat because there is so much pressure on my wrist
  • My core is not engaged

In the After Photo:

  • I am spreading through all five finger tips distributing my weight through my whole hand to avoid wrist pain.
  • I am activating my arms, pulling my shoulders down my back and externally rotating my upper arms to support myself.
  • I am engaging my core which in turn takes pressure off of my shoulder and wrists and creates a better stretch for my hamstrings.
  • I am lifting my tailbone up and back by engaging the core and legs enabling me to get deeper into the stretch!

Now it’s your turn to get engaged! Get on your mat and make these adjustment and send this to a friend who would love this tip!