Body Mind Spirit

Make Like an “A”

When you practice Downward Dog in class, you might feel as if everyone has their heels on the ground except you. In this version you don’t have to worry about that at all—in fact, you intentionally keep your heels lifted. This will give you more play in your pelvis so you can begin to understand its alignment in the pose.

Come back to the first version of the pose. This time, lift your heels as far away from the floor as you can. Straighten your knees, engage the muscles in your thighs, and lift your pelvis toward the ceiling. Your pelvis will shift forward as you do this and your body will look like a capital “A.”

From this position, roll your sitting bones up toward the ceiling. Observe how this rotation of your pelvis lifts your heels further from the floor. Also, notice how the top of your sacrum tilts forward and into your back. Unless you are very mobile in your spine, this is a healthy position for your lower back. Without these fundamental shifts, you might end up looking like a sad, hesitant dog—back rounded, buttocks curled under. This is dangerous and can lead to injuries in your lower back or hamstrings.

So, with your pelvis tilted forward in its proper alignment, firm the very tops of your thighs and lift them toward your hip creases. Draw your thighbones up into your pelvis, and roll your sitting bones even higher, forming a taller, more acutely angled “A” shape. To keep your legs straight, don’t jam or force your knees back; use the strength of your thighs to lift them. Feel how the strength of your legs supports the lift of your pelvis.

Now, one more time, press the tops of your thighs (not your knees) back toward the wall behind you. As you do this, your pelvis will move away from your hands, which will take some of the burden off your arms. Stay here for three to five smooth rounds of breath.

Do the Full Dog

The challenge in the full expression of Downward Dog is to fully extend your upper body and the backs of your legs while keeping from rounding your lower back. If your shoulders hunch forward or your lower back bulges toward the ceiling, continue to practice versions 1 and 2 for a few more weeks. Also, add Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose) to your practice, which will open your hamstrings and calves safely.

Come into the full pose by moving through versions 1 and 2 first. Rotate your upper arms away from your ears until your elbow creases face their respective thumbs. Keeping your heels lifted, press your hands evenly into the mat and straighten your arms. Draw your kneecaps up and take your thighs back to take some of the weight off your arms. Inch your pelvis further up and back and feel how the sides of your body lengthen. Roll your sitting bones up so your lower back arches into its natural curve.

Now that your body is fully engaged and working to create space, slowly reach your heels toward the mat. Imagine your heels filled with lead. Breathe deeply and allow the intensity of the stretch to peel away all those layers of tension from the back of your legs. Release your neck and soften your gaze.

Stay for three to five smooth, even breaths in this version of Downward Dog, then release into Child’s Pose. Notice any sensations throughout your body, recognizing that this feeling of space, harmony, and ease is your body’s true nature.