The Yoga Pose You’re Doing Wrong (and How to Modify it Safely)
Take any yoga class and it’s almost guaranteed that you’ll do downward facing dog, or adho mukha svanasana, at least once. If you’re a fan of flow classes, the amount of times you’ll find yourself in down dog increases exponentially. For beginners, despite their teacher’s touting down dog as a pose of rest, it feels less like rest and more like a full body workout. This isn’t exactly untrue. When downward facing dog is executed properly the core is engaged and the entire back body is stretching, with the arms bearing some of the body’s weight, making down dog a pose that works the entire body from hands to heels. A correctly executed down dog also has many physical and mental benefits, including building bone density, increasing circulation, developing flexibility, calming the mind and counteracting fatigue. But when done wrong the benefits of the posture may be lost and put the yogi at risk for injury, especially if they’re hitting downward facing dog repeatedly.
Most of the students I see in class doing down dog incorrectly are making the same mistake. They slump forward into their shoulders, hunching their upper back and misplacing the majority of the weight from their trunk and hips into their shoulders and wrists. The shoulder, a ball and socket joint, is a shallow joint with a complex network of muscle and ligament attachments. This gives the joint a lot of flexibility but also increases the risk of injury, especially dislocation or wear and tear injuries involving the rotator cuff. Shoulder injuries can be extremely painful, and in some cases, can become chronic problems. Because of the complexity of the shoulder’s structure and a modern lifestyle that doesn’t always encourage strong muscle development in the area, shoulder injuries can be hard or impossible to repair, even with surgery. This makes properly practicing poses where the shoulder can be vulnerable, such as down dog, extremely important. Yoga is supposed to make us feel good inside and out, not leave us with chronic pain.
So how do you know if you are doing down dog correctly? First and foremost, listen to your body. If you are feeling discomfort or sensations that don’t resemble the description above, chances are something is off. Are the heels of your hands digging uncomfortably into the ground? Do your shoulders feel heavy and seem to sag toward your ears? Is there little to no feeling of stretch happening throughout your back or hamstrings? Does it feel as though your back is curving upward, like it does during cat pose? These may be signals that you need to make adjustments.
In a proper down dog the base of the pointer and pinky fingers and the heel of the hand should be pressed firmly into the mat. The arms should feel engaged, long, and be externally rotating, with the bony part of the elbows tracking backwards toward the body, rather than facing outwards. The shoulders should be pushing back from the ears with the shoulder blades pressing flat to the ribs. The back body should feel long and flat. The hips should continue this line, so that the entire top half of your body creates a long line from the base of the hands to the tailbone. The legs should feel a stretch through the hamstrings, with the knees straight, but not locked, and the heels pressing toward, or onto, the mat. The feeling should be of the thighs pressing back away from the arms. The lower half of the body is ideally a long line from hip to heel. The entire pose should look like two lines forming an inverted “V”.
Aren’t there exceptions to every rule? Isn’t a yoga practice about showing up and working to your level, rather than striving for the perfect posture all the time? Absolutely. But there is a difference between working on a posture where you are at, and working on a posture unsafely, even if you aren’t striving to put your body into a pose it isn’t ready for. As practitioners, part of being accountable for our practice is seeking guidance when something doesn’t feel right for our bodies. This goes beyond listening to descriptions or corrections given out in class. It means remembering that being pro-active can save us from unnecessary injury or chronic pain. If your down dog doesn’t seem quite right, an experienced teacher can provide you with the guidance to modify it to suit your body and practice while allowing you to safely reap the benefits of the pose.
Why Savasana Is Good for Your Heart
Corpse pose (Savasana) is the final pose of a yoga practice. In Savasana you are encouraged to let the breath be free, but also bring awareness to it as you quiet the mind. To help yourself move deeper into the pose, practice in a quiet and warm space. Mindfully relax all of your muscles, and as you do this, you may want to deepen the breath.
Even though it’s a resting pose, it can be one of the most difficult poses of the practice. Savasana challenges you in ways that you are not used to being challenged. Patience, control of the mind, and complete acceptance of oneself are things that we don’t practice very often. And while some may enjoy the emotional experience it shares, Savasana has many physical health benefits to offer, too, especially for the heart. This February, celebrate heart health and learn about the benefits Savasana offers to your vital organ.
Decreases Blood Pressure
High blood pressure can be caused by several factors, one of them being stress. Having high blood pressure can put you at risk for a number of serious health conditions, including stroke and heart disease. Taking time to slow down, deepen your breath, and relax during Savasana can help decrease your blood pressure.
Reduces Your Heart Rate
High or constant levels of stress can also cause your heart rate to increase – but so can other things, such as caffeine, alcohol and certain health conditions. The slow breathing techniques and relaxation opportunities that Savasana offers can help reduce your heart rate.
Allows the Heart to Rest
Deep breathing exercises major organs of the body, including the lungs. It forces your lungs to work more than they typically do throughout the day and brings in more oxygen to the blood, which then gets sent to the heart. With the lungs working a little harder, it eases the pressure needed by the heart to pump oxygen through the body. This gives the heart a bit of a break, making both your lungs and heart more efficient throughout your daily activities.
Helps You Lead a Healthier Lifestyle
Living a stressful life makes it more difficult to lead a healthy lifestyle. Cooking healthy food at home, doing things that you love and fitting physical activity into your day are harder to do when you live a high-stress life. But neglecting these things can put your health at risk. Some people respond to stress by overeating, smoking, or drinking alcohol – all of which increase your chances of developing heart disease and stroke. Taking the time to practice Savasana along with your slow, deep breaths helps you to reduce stress, calm your nervous system, and think more clearly. Overall, practicing Savasana can help you make healthier choices.
It is recommended to practice this pose for five minutes for every thirty minutes you have spent practicing the asanas/physical poses and movements of yoga. But remember – you can take this practice off your mat and learn how to do this throughout the day, too, helping your heart stay healthy all day long.
Disclaimer: The content in this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician with any questions you may have regarding a medical condition. Do not disregard professional medical advice because of something you have read in this article.