Adho Mukha Svanasana (AH-doh MOO-kah shvah-NAHS-anna)
adho = downward
mukha = face
svana = dog
asana = pose
While downward facing dog is considered a resting posture, many find it uncomfortable. Particularly on the wrists. The video below features Brittany (Container Collective Owner) and Stephanie (Yoga Studio Manager) in Lakewood, CO. In this video Brittany and Stephanie highlight some tips and tricks to make downward facing dog more enjoyable while ensuring proper alignment.
At our yoga studio in Lakewood, CO we commonly find that if you have super tight hamstrings, bringing some extra bend into your knees will help you get your armpits closer to your thighs while finding a nice straight spine. With bent knees and a straight spine, push evenly through all four corners of your hands, particularly push through the index finger knuckle. Pushing through the index finger knuckle will help ease wrist pressure and ensure proper upper body alignment.
"Bendier" people tend to end up swaying into their back which creates a curve rather than staying nice and straight. Bendier people should "knit" their ribs together while simultaneously pulling their shoulder blades together on their back. This will help them find a nice, straight back. For their lower body they should also bring a slight bend their knees while moving their sit bones closer to the ceiling.
Hand placement is critical to a structurally sound Downward Facing Dog.
-Hands should be slightly wider than shoulder width.
-Fingers should be spread nice and wide on your mat giving you a strong base to work with.
-Weight should be distributed evenly through all four corners of the palms of your hands.
-Particular attention should be paid to the index finger knuckle. Really anchor this knuckle down to the floor. We commonly see this knuckle lifting off of the floor and this leads to wrist strain and pressure.
-All four corners of your palms pressing into the floor.
-Bring a grip through your finger tips so that your finger tips are anchoring just as much as the corners of your hands.
-With this alignment through your hands you will feel your forearms rotating in with a downward pressure while your upper arms rotate outwards.
Using these tips and tricks should bring added ease to your Downward Facing Dog and ensure happy hands and joints.
Video recorded in the Container Collective Yoga Studio in Lakewood, CO.
WHAT OUR CLIENTS ARE SAYING
Brittany is kind and thoughtful. She makes the new learner feel comfortable and builds on the practice of advanced students. She demonstrates the different modifications so you can benefit through each movement. She is easy to understand and knows how to approach each individual so you can always leave with something that you accomplished and/or learned. She is easy to talk with and her love for yoga is contagious.
This is the coolest place. I built my own bamboo bike here and Russ, who led the workshop, was so awesome. Possibly one of the coolest things I've ever done. My bike is a single speed, but rides so smooth, and dare I say better than my Specialized. It's super light, sexy as f&#$, rides soft but solid. Russ was really cool and patient and let me go in whenever I fancied to make tiny adjustments here and there. Money especially well spent. And I can't wait to build my next one. I'm seriously addicted and really proud of what I was able to produce. #Lifegoals