Downward Dog is as familiar in the Yoga world as it is challenging. Students new to Yoga get to say hi to Downward Dog fairly early in their Yoga sojourn. And quickly discover body parts communicating with them a little more aggressively. I remember how horrible my shoulders felt at initiation. And I know there are many who fall in this camp. We persevere somehow.
Hamstrings
There are more body parts that summon our attention in Adho Mukha Svanasana. For some it's the hamstrings that catch on fire. Research reveals specifically the biceps femoris is "awakened". Those who practice with slightly bent knees would attest that there is still drowsiness in that muscle.
Thoracic Spine
Another body part that could create a stir is the upper back; it can miraculously change its shape becoming ball-like. When that happens, placing yoga blocks under the hands can reduce some roundness, distributing weight more evenly from shoulders to legs.
Wrists
Repetitive Strain Injury in the wrists could make this pose quite unpleasant and quite likely impossible. If this is the case Downward Dog could be practiced standing facing the wall with hands at the wall; bend from the hips. Focus on opening the chest. A more challenging alternative is to practice with the forearms on the floor parallel to each other. While more challenging for the shoulders, this pose called Dolphin is easier on the wrists.
Neck
The last body part that we must draw our attention to is the neck. Unlike the other body parts that snatch our attention, we must check for the position of the neck. Often the neck muscles (cervical erector spinae, splenius capitus and cervicis) remain engaged. If however we look towards the abdomen or knees these muscles in the back of the neck lengthen and release.
Downward Dog is part of the Sun Salute, Surya Namaskar. It is easier to practice within this vinyasa than as a stand-alone pose. If you prefer a simpler practice than Sun Salutations, a flow with fewer poses, try moving from Cat to Table then to Downward Dog.
In time, Downward Dog will become a breeze, a joy to experience, as muscles in the shoulders and chest release, and muscles in the upper back strengthen. Arms and legs awaken fully, calves release as you reach your heels towards the floor.
Once body parts are balanced and happy, finally attention to the inner world can begin.
Heather Greaves is an avid yoga student and the owner of Body Therapies Yoga Training. She organizes yoga and meditation retreats and workshops in Ontario and Barbados, and has been helping yoga enthusiasts learn to teach therapeutic yoga in a certified program. For more yoga tips or to sign up for our monthly newsletter visit http://www.yogatogo.com/
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