South Okanagan Yoga Academy Yoga Teacher Training Programs

Featured Asana

Apparently there is an issue here. Apparently, there is a problem because as a yoga teacher I have been asked to write about it. But let's face it, people are tight; you feel it, I see it daily. Hamstrings are tight, achilles are tight, upper backs and shoulders are tight. And people are frustrated. They just can't get their heels down in the dog.

Down dog is fast becoming the poster child of a yoga practice. As a pose unto itself it is challenging. It builds upper body strength, takes wrist flexibility, is a shoulder opener and a lower back and hamstring stretch. The pose shows overall balance (or lack of it) in the long muscles of the body. Down dog is also the key passage pose most often used in a flowing, Vinyasa practice. It's everywhere, and people think it should be easy but it's not! It's challenging.

Down Dog is a fantastic pose, which can (and should) be modified so that one can develop organically into the asana. One can choose how they want to approach the posture and should choose wisely. And, one should learn to work this wonderful pose and find their most balanced variation of it.

Down dog evolves from the hands on the floor thru the lines of the bones in the arms, extending into an elongated torso to the high points of the hip bones, sit bones and tailbone. The legs then carry the pose downward with the thighs facing forward into the weight activated in your parallel heels. The floor is not the goal of the pose. The pose ends with the heels sharing a strong percentage of the weight of the pose. Yes it's lovely to have the floor meet your heels, but strictly as a reminder to work this portion of your pose. This should be liberating news. When one realizes that the pose wants and needs to be worked with the heels energized and activated, floor or no floor, and that the base of the pose rests there, then the emphasis of the pose changes. The entire body shares the work of this pose. That said, how can one strengthen, lengthen and open the pose making a fully accomplished Down Dog possible?

First, one needs to strengthen the wrists and develop wrist flexibility. Down dog itself can help, but too much too soon is not good for any of the joints. Don't practice poses or sequences that require upper bodywork on soft, plush carpeting. This can overextend your wrists even when you are strong and flexible. The pose should be practiced with the ledge or heel of the hand pressing. The fingers will be spread so that the webbing of the fingers becomes engaged and the base of the fingers will be pressing as well. The hands and wrists will be facing forward with a shoulder's distance between them. When developing upper body strength take several breaths then rest in the embryo or child's pose.

You may want to experiment from time to time within the pose. Try undulating the spine to see what freedom is available there. Try bringing awareness, sensation and movement to the area between the floating ribs and the top of the hipbones, pushing back thru the sit bones. Also, try shifting the hips from side-to-side to release tension. Soften the left knee while pressing back thru the right hip and vice-versa, just moving around to loosen up a bit. Bend both knees to release back and hamstring tension. Come up on the balls of your feet then lower the heels (incrementally and carefully) easing out the hamstrings, Achilles and shin muscles. Even swivel your heels from side to side returning to your most available version of parallel feet. Quadricep work such as lunges and Virasana will help your down dog relax and take shape over time. Forward bends, both standing and seated, will improve your pose as will squats for shins and Achilles. It goes on and on.

What is beautiful is to see how within one asana the holistic nature of yoga reveals itself. The down dog is a perfect example with an entire world to explore. No stupid pet tricks are actually necessary. I think that if you train your dog with love and attention, patience and care there will be no more struggles with good dogs and bad dogs. And one day when asked that dog will just lie down.

Tracey Rich is a director of the White Lotus Foundation. She has been serving the organization through her teaching and in the design and development of their Santa Barbara Retreat Center since its inception in 1983. Tracey has been studying and teaching nationally since 1978, training teachers as well as students. Her background in Yoga includes study with many teachers including K. Pattabhi Jois of the Astanga Vinyasa tradition, Yogiraj Ganga White, Yogini June LaSalvia, and J. Krishnamurti. She leads seminars regularly at the Esalen Institute and is co-creator of the best-selling videos Yoga, the Flow Series, and Total Yoga (over 1.6 million copies sold). Tracey focuses her teaching of Hatha Vinyasa Yoga on the importance of refining subtle energies and awareness of breath using the body as a symbol for understanding our nature—“The asanas become a dance with the dance moving out into all areas of life.” Tracey brings a quality of grace, warmth and humor to her teaching that opens the hearts of her students.