Adho Mukha Svanasana, or Down Dog, strengthens and stretches multiple muscle groups in the arms, legs, core, and back. It’s the basis of most vinyasa classes, where some iteration of Surya Namaskar. or Sun Salutation, connects different asanas. Downward Dog is a simple inversion, bringing all the benefits of placing one’s head lower than the extremities, aside from VIparita Karani, or Legs-Up-The-Wall, it’s one of the few inversions appropriate for someone new to yoga. These are just a few of the reasons why it’s considered a fundamental pose.
The standard form, however, isn’t appropriate for everyone; for example, a wonky wrist or tendency towards lymphedema contra-indicate this asana. So what does someone who can’t practice Down Dog do during a standard class? As my teacher Jivana Heyman would say, a good teacher will make the practice accessible to all, but not all teachers know to do this. If you are in a yoga class that doesn’t offer other possibilities, don’t despair — try one of the following alternatives instead. (Note: give your instructor a chance to help you by letting him/her know about your issue. If the teacher isn’t trained in accessible yoga, you can let them know that you’re prepared to do one of the following alterations and thereby help them be a better teacher next time.)
I would be very surprised if a teacher doesn’t recommend this, but your first choice is always to recognize the similarities between an active Balasana, or Child’s Pose, and Down Dog. Both postures have the arms stretched out in front of the body. Both therefore work the shoulders; both can be taken in the middle of a Sun Salutation. If you need to take the pressure off your shoulders, it’s possible to simply substitute Child’s Pose within a vinyasa. When the rest of the class moves to Down Dog, drop to your hands and knees. Take Cat-Cow (Bitilasana-Marjaryasana) in lieu of Cobra (Bhujangasana), and move to Child’s Pose for the next Down Dog. When everyone steps forward, move back to hands and knees and then prop yourself up into Uttanasana.
Another substitution that works well is Dolphin Pose, known variously in Sanskrit as Ardha Pincha Mayurasana or Catur Svanasana. The difference between Dolphin and Down Dog? ? In Dolphin, the forearms are on the mat surrounding the head. This relieves the pressure on the wrists while actively working the shoulders. Unlike Balasana, Dolphin offers a completely seamless transition in vinyasa.
In your home practice, there are ways to practice Down Dog by breaking the pose down and focusing on shoulder stretching and strengthening. Try taking the pose at the wall, for example, stepping your feet back and stretching out your arms to make contact with the wall’s surface. This will give you the shoulder stretch without putting too much pressure on the arms. If a wall isn’t handy, try any piece of furniture: desk, table, chair….. if you’re at work and feeling tight, this is a great way to sneak some yoga in without having to change clothes!
Each yogi/ni walks a specific path. Some need to modify certain postures while recovering from injury; others need to strengthen specific areas after surgery. Still others need to back away from hardcore physical practice but still want to participate in yoga. By making poses such as Down Dog accessible, teachers bring yoga out into the world. If more people were able to practice, wouldn’t everyone’s life be better?
Yoga Cielo Stellato 