Downward Facing Dog, or Adho Mukha Svanasana, is one of the most well-known yoga poses. It is the pose we come back to as we move through our flow. It is also a resting pose. Since we are most frequently in Down Dog, we sometimes forget to pay attention to our form.  So, let’s break down Downward Facing Dog to help you get the most out of this pose.

 

Hands & Feet: Where should they be?

Generally speaking, if you come into Plank Pose (or the top of a push up), your hands and feet are in the perfect position for Downward Facing Dog. This is the ideal place to start; however, it may not work for you.  I walk my feet in about an inch when doing this. Play with it, everyone’s body is different!

If you are coming into Down Dog from Tabletop position (on all fours), you can either move your hands a few inches past your shoulders OR move your knees back a few inches before lifting the hips.

Here’s your Down Dog checklist:

– Are my hands and feet shoulder width apart?

– Are my fingers spread? Index fingers parallel or slightly turned outward?

– Do I feel my palms connected to my mat?

– Are my biceps slightly externally rotating? In simple terms, are the eyes of my elbows moving towards the front of my mat (external rotation) or in towards each other (internal rotation).

– Are my shoulders rolling down my back away from my ears?

– Is there any strain in my neck? Are my ears alongside my biceps?

– Am I sagging into my chest? If so, can I corset my low rib cage together to prevent lower back strain?

– Are my abs engaged?

– Is my lower back rounded or strained? If so, maybe I need to put a slight bend in my knees.

– Are my quadriceps, or the front of my thighs, engaged?

– Are my inner thighs internally rotating?

– Is the intention of my heels moving towards my mat?

I know this is a long checklist, but start by remembering two or three of these pointers until they become commonplace in your Downward Facing Dog.  This pose strengthens every part of your body. Respect it, and show it some love!

XOXO

 

When someone refers to your “core”, people immediately think of the abdominal muscles.  But, your core is so much more! Essentially it is the complex group of muscles in your entire torso…your abdomen, pelvis, spine, back, shoulders and gluteus. All of these muscles work together to help you stand, walk, sit, turn, run and lift. So it is vital, to keep these muscles healthy and strong. Here are three quick exercises you can do daily to strengthen your core.

#1: Dolphin Plank Pose

 

Key Points:

– Shoulders stack over your elbows creating a 90-degree angle in your arms.

– Elbows are shoulder width apart.

– Hands can be flat on your mat or together.

– Shoulders roll down your back.

– Navel pulls up toward your spine.

– Tailbone lengthens towards your heels.

– Quadriceps, or the front of your thighs, pull up.

– Try to keep your body in a straight line from head to heel…no butts up in the air and no sagging!

– Stay here for 15 seconds, eventually working up to a minute or more!

– Repeat 3-5 times, taking a child’s pose between each set.

MODIFICATION:

– Drop onto your knees while keeping the plank shape.

#2: Boat Twists

Key Points:

– Keep your spine lengthened.

– Try to keep your shins parallel to your mat.

– Move slowly…tapping the block on one side, pausing at the center, then tapping the block on the other side.

– Try to repeat this three times…increasing the repetitions as you get stronger.

MODIFICATIONS:

– Do not use a block.

– Keep your feet flat on your mat.

#3: Knee Planks

Key Points:

– Start off in Downward Facing Dog and lift the right leg (Three-Legged Dog). Moving on an exhale…shift forward and bring your right knee to the right tricep. Inhale, go back to Three-Legged Dog. Exhale, shift forward and try to kiss your knee. Inhale, go back to Three-Legged Dog. Exhale, shift forward and bring your right knee to the left tricep. Inhale, go back to Three-Legged Dog. Repeat using the left leg.

– Move slowly with your breath.

– Round the upper back and lift the hips slightly.

– Try to keep the knees tight into your body.

– Pull your navel up towards your spine as you crunch.

– Start off by doing a full round of these. You can add on repetitions as you get stronger.  You can also add these movements into your yoga practice.

MODIFICATIONS:

– Your knees DO NOT have to touch your arms/face.

– You can also do this from Table Top position or all-fours.

XOXO

Your hamstrings are the three muscles that run along the back side of your thighs. We use our hamstrings everyday in activities such as walking, running and jumping. In yoga, flexibility in your hamstrings can make all the difference, so it is important to work them everyday. They can be notoriously tight if you spend a lot of time sitting. Here are four hamstring stretches that I incorporate in my daily practice. Take these stretches slowly and never force yourself deeper!

 #1: Uttanasana or Standing Forward Fold

Key Points:

– Keep the torso lengthened.  Try not to round the back and hunch.

– If you cannot reach the ground, use blocks or hold onto opposite elbows.

– Shift your weight slightly towards the toes so the hips stack over the ankles.

– Keep a slight bend in your knees to avoid hyper-extension.

– Upper thighs internally rotate.

– With every few breaths try to deepen the fold.

– Stay in the pose for about a minute.

#2: Parsvottanasana or Pyramid Pose

Key Points:

– Both feet face towards the top of your mat.

– Stance is about a leg’s distance apart.

– Try to keep your hips as square as possible.

– Squeeze both thighs in towards one another.

– Keep your torso lengthened.

– Use blocks if you cannot reach the ground.

– Stay in the pose for 30-60 seconds, then switch sides.

#3: Prasarita Padottanasana or Wide-Legged Forward Fold

Key Points:

– Feet will be anywhere from 3-4 feet apart. Try not to over-exaggerate the distance because you are trying to get your head to the ground.

– Feet will be parallel to each other.

– Do not roll onto the inside edges of your feet.  Press into the outside edges of your feet.

– Draw your quadriceps up; keep them engaged.

– Shift your weight slightly towards your toes so you are perpendicular to the ground. Don’t sink back into your heels.

– Keep your torso lengthened.

– Use blocks if you cannot reach your mat.

– With every few breaths, try to deepen the fold…working the crown of your head towards your mat.

– Stay in this pose for about a minute.

#4: Janu Sirsasana or Head to Knee Forward Bend

Key Points:

– Use blocks and/or a blanket to support yourself. Sitting on a blanket can ease any discomfort in your sacrum. Use a block or blanket under your bent knee if it does not easily come onto your mat.

– Keep your torso lengthened as you fold forward.

– Slightly twist your torso as you fold so the center of your torso folds over the leg.

– Keep the foot flexed on the straight leg and press the back of the leg down towards the mat.

– With every few breaths, try to deepen your fold.

– Stay in this pose for about a minute, then switch sides.

 XOXO

Yoga classes are often serious, but once in a while, you find yourself in an embarrassing or funny looking pose that just makes you laugh.  I know, I know… yoga is NOT about how a pose looks, but how it feels. Sometimes though… You just have to LAUGH.

Here are my top four favorite “It-Looks-Funny-But-Feels-Great” yoga poses.

#1: Puppy Pose

Extended Puppy Pose is one that I do everyday and usually very early into my practice.  It feels great on my shoulders and upper back, and just starts to wake up my spine after sleeping. There are a lot of things that race through my mind when doing it but I’ll  keep it G-rated here. After months of teaching it in my classes, it has become clear to me what the actual name of this pose SHOULD be.  It should be called the “Are-My-Yoga-Pants-See-Through” pose. As a teacher who likes to walk around while teaching… It is clear to me that we should also be doing this pose to check the transparency of our new pants.

#2: Star Pose

Let’s face it… by the end of my practice, I do not want my face anywhere near my feet, but Star Pose is usually something I will do at the end. Unlike Baddha Konasana, your feet are further away from your body. When you fold forward, your face will come closer to your feet. From this moment on, I shall call this pose… the “Do-My- Feet-Smell” pose.

#3: Happy Baby (You knew this one was coming!)

Happy Baby pose or what I affectionately like to call “the hottest pose in yoga”! It feels wonderful rolling around on your mat like a two year old with your legs spread open, right?  To all of my fellow moms… I bet you’ll agree that this stretch should actually be called the “Am-I-Giving-Birth” pose.

#4: Lion’s Pose or Lion’s Breath

This one just cracks me up. I usually incorporate Lion’s Breath in Downward Facing Dog after I’ve worked my students hard. It’s a great way to release tension and frustration during your practice.  It’s also hysterical to see how timid students are in letting go of their breath and ego, and allowing themselves to really let it go!  My first-time students usually feel weird when I tell them to stick out their tongues and really exhale. I really think there is no better name for this exercise than the “W…T…F…” pose.

Always remember to practice safely and stay playful!  You do not always have to take your practice so seriously.  Don’t forget to laugh at yourself once in a while.

“Don’t sweat the petty things… And don’t pet the sweaty things.” – George Carlin

XOXO

Toe Stand looks simple, but it actually requires a lot of concentration and focus. You will wobble, fall over and probably be pretty frustrated, but keep at it!  The good news is that the more you practice, the easier it becomes! Make sure to warm up the hips thoroughly. Do not practice this pose if you have any hip, knee or ankle injuries. Always remember to listen to your body and work the pose at your own pace.

Step 1: Figure “4” it!

Start by standing up tall, feet together and spine long. Shift your weight into your right foot and cross the left ankle just above your right knee. If you have really open hips, you can place your left ankle up near your right hip bone for half lotus. In either variation, the knee should be pointing down toward the ground. Keep driving the knee back, hips open.

Step 2: Fingertips to your mat!

Hinging from your waist, slowly start to bend the right knee and place your fingertips onto your mat or onto blocks.

Step 3: Squat down

Slowly lower the hips even further down coming up onto the ball of the right foot.  The right thigh should be parallel to the mat. Your buttasana will rest on your right heel. From here, you can walk your fingertips back so that they are closer to your hips. Keep your core engaged, spine long! This will help you balance. If this is your first attempt, stay here and breath.

Step 4: Hand up!

Look straight ahead and find something to focus on! Slowly try to bring one hand up to heart center while maintaining your balance.

Step 5: Toe Stand!

Staying focused and calm, try to bring your second hand up to meet the first hand. Namaste!

XOXO