Teachers can get stuck in how they explain yoga postures and students can get stuck in patterns of holding. Yoga is like learning a new language (uhh, sometimes it is… sanskrit!) and it make take years to translate from mind to body.
Teachers have the opportunity to examine how they are using language and presenting postures… it’s up to them to notice if students are getting “lost in translation”
Arguable, downward facing dog, or Adho Mukha Svanasana (pronounced: AH-doh MOO-kah shvah-NAHS-anna) is one of the most practiced and taught asanas (i.e. yoga pose) in yoga studios around the world… thus, likely, one of the most misunderstood. Here are a few tips to try next time you find yourself in an inverted “V”.
Stabilize the shoulder: externally rotating the upper arms in relationship to the shoulder joints while pronating the wrists to root the hands solidly on the ground. External rotation of the upper arms allow the back to extends. The lats, traps, erector spinae and intercostal muscles awaken and elevate towards the hips and tailbone.
Establish your roots: contacting the quadriceps and lengthening the hamstrings lift the knees upward and move the femur heads (top of thighbones) back. This helps root the feet/heels down, allowing the lower back, sacrum and gluteus muscles to extend.
Balance ‘effort’ and ‘ease’: lightness and freedom of downward dog comes from strong grounding from the legs into the feet.
When yoga students are “lost in translation”, this can result in compression, forced movement, overextension and possible injury! Keeping in mind these slight adjustments will help you (and/or your students!) move towards a downward dog with a sense of groundedness and lightness. much love.