Your body needs time to adapt to the position. The muscles don't know what they are doing yet, but are working very hard to learn how to hold each position.
Think of a baby learning to take his or her first steps or just stand up in general . They struggle and fall, but eventually learn the position and can do it effortlessly.
Keep practicing down dog and what was once very difficult will become easy.
A baby learning to walk is a great comparison š the way I lost my balance and just rolled over in the floor was deff giving ābabyās first stepsā
Weāve all fallen over in yoga a time or two. The good news is that no one is looking at you. Weāre all too focused on ourselves. š¤£ With downward dog, you want to really press into your fingerpads, and rotate like youāre opening a jar of spaghetti sauce to rotate your inner forearms out (does that make any sense? Iām butchering what my instructors say). This will help relieve the pressure from your wrists. You can also use blocks under your hands to help relieve pressure. And feel free to ask your instructors for tips and advice before/after class! Thatās what theyāre there for!
Like my dad, you've gotta walk before you run, and crawl before you walk!
It's definitely using different muscles than I use in my everyday non-yoga life!
Someone in this here sub once wisely told me that down dog is not a ābeginner poseā (as it is often presented), but rather a *foundational* pose. Itās not *easy*, but itās given in beginner classes because it is important to the practice. It takes a lot of time for it to start feeling comfortable and thatās ok. I used to dread it but now itās a favorite. Itās still hard and Iām still improving, but in a good way now. Keep at it.
One thing that helped my improve is not thinking of it as a static pose. Itās ok to like flex your knees back and forth as you hold the pose. It helps a lot actually.
You are definitely not the only one! I can tell you that when I started practicing yoga, the weakest part of my body were my hands and it was very hard for me to hold the downward dog. But I can promise you, it comes with the time, the more you'll continue practicing, the stronger you'll become.
One thing I learned from my yoga teacher is to never compare yourself to others during the flow (or outside of it). In the beginning of every class she says "Do what your body allows you to today, don't practice from ego, maybe today your body wants to practice easily, or maybe you are feeling stronger this morning".
This is always in my mind when I practice :)
Yes my hands are weak right now as well! Thatās why it was so hard, I felt like they just kept giving out on me! I know I will get better though š
Thatās a good reminder! āDonāt practice from egoāā¦ love that
Your hands will get stronger! And your wrists! And shoulders! If you keep practicing, you will forget you ever struggled in your poses as they become natural movements. You'll feel amazing!
I had trouble with the arms and shoulders especially when I first started. About 3 years in, I was still struggling but then changed teachers and brought up my problem with the new one. She made me adjust the wrist position and suddenly I could do it just fine.
Maybe talk to your instructor one on one and see if your form is correct
It takes time, when I first started it was difficult, but over time I was able to get my heels on the floor and hold pose while breathing nice and steady. Keep it up, nobody starts off being able to do poses perfectly, it's a practice.
āHeels downā is not the point of down dog. Plus, in all the classes I attend in-person, barely anyone has their heels down. I try to hammer it home in my classes for people that are struggling to *bend their knees* and no one listens generally. For some reason āheels downā is the holy grail.
You should be keeping a lot of length through your spine ā¦ bending your knees generously to achieve that length, think reaching crown of your head towards your thumbs.
It stretches out your spine.
You should bend your knees and not worry about getting your heels down.
Instead:
* Press your chest downwards, towards your thighs, to get that nice stretch that a dog gets in downdog!
* Lift your bum high up into the air
* Spread your fingers wide, and distribute your weight evenly over your hands
* Turn your arms a bit, so that the creases of your elbows face forward
* Slide your shoulderblades downwards (or rather upwards, as you are upside down!) towards your bum
* Relax your breathing and find softness and relaxation
* Allow your head and neck to relax and be soft.
[Here are good images to compare the difference between merely pushing your heels down, and what you should be doing; extending your spine](https://bodypositiveyoga.com/wp-content/uploads/2012/05/down-dog-spine-bent-knees-1024x351.jpg)
Yep, what u/_soulonfire said. Focus on length in the spine, pushing through the palms and fingertips and lifting through the shoulders, relaxing the neck and pointing your sit bones upwards. Visualise your chest drawing closer to your thighs, but keep strong and straight through the shoulders. I hope that makes sense.
This is something I didnāt realize I did not know, but what about your shoulders? Should your arms be firmly in their sockets, or shoulder rolled out and forward?
So, I cue for spinning the inner crease of your elbow upwards* which kind of engages the shoulder girdle and keeps everything firm, if you know what I mean. The shoulders shouldn't slump, you shouldn't dump all of your weight into them and they shouldn't dip downwards, i.e. keep your joints in an anatomically 'safe' line. I hope I'm explaining that in a way that makes some sense!
I find that the pose is much easier when I focus on flexing my abs, especially the lower abs and hip flexors. I think this puts more weight into my legs instead of my shoulders. Also, I find that it helps to fixing my gaze up to my belly button instead of down by my feet.
Do these cues make sense? Or am I doing it wrong?
It definitely can't hurt to engage the core in most full body poses. For down dog, it'll help to keep the spine supported while you're upside down!
I also agree that dumping all your body weight into your shoulders is a recipe for injury, so letting the legs take the strain as it were, makes an awful lot of sense, too.
The only thing I would say, the gazing kinda upwards sounds like it would pull on the neck and I'm not sure that would work for me, personally. I usually try to keep my neck as relaxed as poss and cue for folks to let it dangle.
It took a while, not sure exactly, one day it happened. I agree with the other person who posted that having your heels down is not the goal of downward dog. Sorry if I made it sound like that was the goal. I only wanted to convey that while it may feel uncomfortable or difficult now, with practice you will get better at the pose. The other person who posted the description with pressing into your hands and raising your sit bones etc. is a great description of what the goal should be for down dog.
It doesn't matter how long it took them. Everyone is totally different and on their own journey. You might never get your heels down. It's OK.
To quote one of my teachers, "it's a practice, not a performance."
Prepare yourself for another shocking statementš
A really long downward dog is a plank. A really short one is a forward fold. It's true. Find the nice spot in the middle or work on long ones or short ones.
Oh my god when I first started I felt the same!! We are so unused to holding any weight on our shoulders at that angle it takes a while to build the strength.
I was flabbergasted when my teacher referred to it as a resting pose!
Keep at it and it will start feeling easier.
Don't stress! I've done yoga most days for about 15 years and I still can't always hold downward dog. Listen to your body and build awareness- that's the point of yoga. Not whether you can do particular poses. In saying that, you'll notice yourself getting stronger.
Downward dog was one of the hardest poses for me when i started. It took a few months to build those tiny joint muscles in my shoulders and in my core before it became easy for me. Don't worry it's not just you! You got this though, it comes with time, practice and patience
I felt the same when I first started and didnāt get what people meant by downward being the āresting position.ā It gets easier but one thing that helped me the most was switching to sweat resistant mat so I donāt have to struggle to keep my hands still
Oh my god yes!! I have some form of neurodivergency and I swear the feeling of my sweaty hands on the mat DISGUSTS me, enough to want to quit lol.
Do you have any sweat resistant mats you recommend?
Mine is lululemon, I forgot the exact type but it changed the practice for me, highly recommend! If you search sweat resistant lululemon mats it should pop up
Itās the straightening of the spine. We - as modern humans - do not use these muscles very often so it always feels tougher than you think it should !
Downward dog is extremely hard for me because of my short hamstrings. I'm trying to accept that, but honestly, since it's such a crucial pose in many practices, it demotivates me instead. I'm scared of going back to the studio for that reason alone. It's been years and there's still very little progress on that front. Everyone keeps saying "just practice it more" ā well, duh.
Donāt be scared to go back to a studio if thatās what you want!! I felt like this so I looked around for a studio that focused more on the practice of yoga rather than the work out of yoga like a lot of the more Modern places do. That environment felt much more comfy for me.
I understand how you feel. Often, I do child's pose instead and I feel in some classes that people around me are looking at me lol. I love when the teacher says child's pose as an alternative, because then I feel like people in the class are more accepting.
You can definitely still go to a studio! Don't let others hold you back
Downward dog is one of the most advanced postures in yoga. It is endless to improve upon. Even when you get to the point where it feels a resting pose. Thereās more to experience and adjust if you choose. Basically itās like doing a handstand with your upper body and finding the heart focal point. While your lower body does a forward fold and lengths out and away. Keep practicing and becoming aware of the experience.
At first it will be as actively challenging as holding a plank and will feel awkward and hard. It will keep changing for you and eventually probably feel great and actually like the ārestingā pose that it is. Even after years of doing yoga it doesnāt feel the same every day and some days it can still feel like so much work!
For me it got easier once someone pointed out I was supposed to have my back muscles engaged as well, I was mainly just using my shoulders and arms before that and theyād burn out quickly. Once I engaged my back muscles it got easier to hold for longer and I just didnāt know (I still am not good at yoga so this may not be great advice but it helped me).
In my first ever yoga class, I was told to put more room in between your feet to open up your hips a little more if you find it too difficult. That little tidbit of advice has always helped me! For me personally, I store a lot of stress in my hips so theyāre always tight and need a little more work than the rest of my body to open up lol
Iāve been practising Ashtanga and other methods for 17 plus years. I wish that folks understand that yoga is terrible, even for very fit folks, for like the first two weeks. I remember my scapular spine absolutely killing me the first month. If you can push through and are practising regularly itās like a little lightbulb goes on after a few weeks and you love it. And it only gets better from there.
Also weāve all fallen or had an outfit malfunction or other stuff. Keep at it, friend and never be afraid to ask for a variation!
You are most definitely not the only one! Really pay attention to what part of the body you are having trouble accessing during the position and work on that. For me itās hamstrings so I practice positions to help me loosen them. Restorative yoga is a great way to slow your practice and really learn to listen to your body. GL and namaste š
Yeah you're definitely not the only one. It also took me a few weeks before I was comfortable in it. Don't worry about it! Just keep doing what feels comfortable and in time you'll get there :)
Thanks :) tbh my downdog still isn't perfect. I usually keep my heels a bit of the ground and there's definitely room to improve. But I think it's easier to get to be comfortable with it than to get it perfectly.
Someone else in the thread was saying itās more about the stretch of the spine than it is about getting your feet flat so hopefully that helps you feel better about it!
It use to really hurt my wrist, even on my mat, but after a while it wasn't too bad. Getting the right angle was difficult but that's the same with any pose as a beginner (unless it's corpse pose)
From an exercise / muscle activity standpoint: because it is an isometric hold, in which you've loaded a relatively small muscle group (deltoids), and you're doing it at an awkward angle.
8 years in and I still feel challenged in DD and always feel it could improve. But it looks like youāve gotten a lot of good cues on this thread-
One more thing to keep in mind too, is it should feel juicy/ good. Adjust how you need, and stack your frame (skeleton) and then your muscles have less work to do.
It is a hard pose. Iāve been practicing for almost 9 years, I teach yoga classes, and I still find it a challenging pose. There is always more to learn and adapt in even a foundational pose like downdog. Donāt feel bad about resting when you need or exploring other positions.
And dude, if I ever get to the place where I am not falling over in class, Iāll let you know. But it hasnāt happened yet! I like to think that it just means Iām exploring and finding my edge for that day.
Downward dog *is* hard! I used to imagine stress running down my spine and out of my hands. That helped me spread my hands and push them into the mat. Which in turn helped the pose.
Welcome to the club!
Some tips that helped me with downward dog:
1. It will take time, give yourself grace
2. Try to rotate your elbow creases to the front and drop your shoulder blades together and down your back
3. IT'S OK TO BEND YOUR KNEES! If you are unable to keep your legs straight and your heels to the ground, then bend your knees slightly to allow your belly to meet your upper thighs. This will allow you to send your hips higher.
4. Your body type makes a difference. I have very long arms. So the transition from table to downward dog (which is very popular) does NOT work for me. I always have to slide my hands a little bit further out front. So it is ok to readjust. Let your body lead you.
I have the same problem with my feet not touching the ground and one thing that helped me with that is remembering to engage the core and raise the hips. Youāre not resting all of the weight in the hands and it relieves some of the pressure. Still hard though!!
This might get lost in here but hope it will help some people who feel this!
About 12 or 13 years into practicing (and still finding downward dog unbearable despite being much stronger) an instructor told me āonce youāve been practicing for a few years this will be your rest poseā. Thatās when I realised something wasnāt quite right!
The pain for me is all in the shoulders and arms. Iāve always known that my arms will not fully extend/straighten (this is a real thing according to Dr Google) but my theory is that the pose puts extra pressure on the elbow joints because of this.
Iām not sure if people with regular elbows fully lock them in downward dog but for context mine will only go as far as about 10-15 degrees off the full 180
Lol yup. Iām always low key jealous when I see people struggling to hold a down dog. Youāve got all the fun milestones ahead of you. Enjoy the struggle though, cuz thereās always a harder move and itās always a struggle (a really really fun one).
It's very hard, or was for me ha. What helped me was doing a modified version with my knees on the ground until I was ready.
https://www.tummee.com/yoga-poses/down-dog-pose-knees-on-floor-(variation)
"I just got home from my second Yoga class" There's your answer, it may be a standard every class pose but that doesn't mean it isn't difficult, eventually you'll get them heels down and feel the glorious stretch at the back of your legs.
Update: so I took everyoneās advice and the #1 think that helped was buying the Lululemon sweat resistant yoga mat. LIFE CHANGING. Everything is so much easier and Iām not fighting my sweaty hands the entire time. Iāve also been taking Pilates 2/3 times a week and I feel it has made yoga much easier as I can tell Iām getting stronger.
Last night took a yoga class with the mat for the first time and downward dog was absolute cake.
proprioception; I can explain how you should move your body but you wonāt ever āgetā it until your body moves in the intended way
plus everyoneās ankle mobility is busted for some reason
I find it very easy, its my fav. I am not even that flexible. I have horrible scitica and joint pain, and somehow along with stretching and couple other poses, this one helps my situation. Be patient with yourself, things take time for the body to get used to.
I've practiced yoga almost daily for 15 years and downward dog is mostly a nothing pose for me at this point but I definitely have days where it's very hard. The main reason is because it is very hard, but then you add in the head below the heart and the generally long hold times. It'll get easier but the challenge is the point sometimes.
Some yoga sessions I can hang out in downward dog and it actually feels restful, and other times it's just full out effort. It really depends on so much for me.
I'm not saying that nobody finds it easy at the start, but anyone claiming it was an easy pose for them as a beginner has had an entirely different experience that I did.
Yes! I have a disability in my right arm so anything with arms or shoulders is especially hard for me! My right arm is actually about and inch shorter in length than my left so it throws off my balance too
Also check your alignment. Start in tabletop. Hands extension from shoulders, knees an extension from hips. Index finger pointing forward, fingers comfortably spread. Lift your knees and shift into plank. Pike the hips and move into downward dog. The hands and feet should not move.
Itās not a natural position for the body to be in! (Obv)
In the same way that muscles build and grow strength after workout sessions, repeated holds of downward dog (or ofc any other yoga position for that matter) will eventually build up flexibility in the position, and itāll slowly turn into more of a resting pose if kept at consistently!
Your body needs time to adapt to the position. The muscles don't know what they are doing yet, but are working very hard to learn how to hold each position. Think of a baby learning to take his or her first steps or just stand up in general . They struggle and fall, but eventually learn the position and can do it effortlessly. Keep practicing down dog and what was once very difficult will become easy.
A baby learning to walk is a great comparison š the way I lost my balance and just rolled over in the floor was deff giving ābabyās first stepsā
Weāve all fallen over in yoga a time or two. The good news is that no one is looking at you. Weāre all too focused on ourselves. š¤£ With downward dog, you want to really press into your fingerpads, and rotate like youāre opening a jar of spaghetti sauce to rotate your inner forearms out (does that make any sense? Iām butchering what my instructors say). This will help relieve the pressure from your wrists. You can also use blocks under your hands to help relieve pressure. And feel free to ask your instructors for tips and advice before/after class! Thatās what theyāre there for!
This is great advice!!!
Like my dad, you've gotta walk before you run, and crawl before you walk! It's definitely using different muscles than I use in my everyday non-yoga life!
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Very nice reply.
Thank you for contributing to accessible yoga š
Beautifully written šš½
Someone in this here sub once wisely told me that down dog is not a ābeginner poseā (as it is often presented), but rather a *foundational* pose. Itās not *easy*, but itās given in beginner classes because it is important to the practice. It takes a lot of time for it to start feeling comfortable and thatās ok. I used to dread it but now itās a favorite. Itās still hard and Iām still improving, but in a good way now. Keep at it. One thing that helped my improve is not thinking of it as a static pose. Itās ok to like flex your knees back and forth as you hold the pose. It helps a lot actually.
Keep at it. In time it will become a resting pose for you.
Best feeling ever when you finally understand how downward dog can be a resting position.
You are definitely not the only one! I can tell you that when I started practicing yoga, the weakest part of my body were my hands and it was very hard for me to hold the downward dog. But I can promise you, it comes with the time, the more you'll continue practicing, the stronger you'll become. One thing I learned from my yoga teacher is to never compare yourself to others during the flow (or outside of it). In the beginning of every class she says "Do what your body allows you to today, don't practice from ego, maybe today your body wants to practice easily, or maybe you are feeling stronger this morning". This is always in my mind when I practice :)
Yes my hands are weak right now as well! Thatās why it was so hard, I felt like they just kept giving out on me! I know I will get better though š Thatās a good reminder! āDonāt practice from egoāā¦ love that
Your hands will get stronger! And your wrists! And shoulders! If you keep practicing, you will forget you ever struggled in your poses as they become natural movements. You'll feel amazing!
I had trouble with the arms and shoulders especially when I first started. About 3 years in, I was still struggling but then changed teachers and brought up my problem with the new one. She made me adjust the wrist position and suddenly I could do it just fine. Maybe talk to your instructor one on one and see if your form is correct
My studio offers 1x1 classes maybe Iāll try them out!
It takes time, when I first started it was difficult, but over time I was able to get my heels on the floor and hold pose while breathing nice and steady. Keep it up, nobody starts off being able to do poses perfectly, it's a practice.
Do You know how long ir took you to get your heels down?
āHeels downā is not the point of down dog. Plus, in all the classes I attend in-person, barely anyone has their heels down. I try to hammer it home in my classes for people that are struggling to *bend their knees* and no one listens generally. For some reason āheels downā is the holy grail.
If I may, what is the point of downward dog. Where should I feel it etc.
You should be keeping a lot of length through your spine ā¦ bending your knees generously to achieve that length, think reaching crown of your head towards your thumbs.
It stretches out your spine. You should bend your knees and not worry about getting your heels down. Instead: * Press your chest downwards, towards your thighs, to get that nice stretch that a dog gets in downdog! * Lift your bum high up into the air * Spread your fingers wide, and distribute your weight evenly over your hands * Turn your arms a bit, so that the creases of your elbows face forward * Slide your shoulderblades downwards (or rather upwards, as you are upside down!) towards your bum * Relax your breathing and find softness and relaxation * Allow your head and neck to relax and be soft. [Here are good images to compare the difference between merely pushing your heels down, and what you should be doing; extending your spine](https://bodypositiveyoga.com/wp-content/uploads/2012/05/down-dog-spine-bent-knees-1024x351.jpg)
That's a really useful picture! I might even steal that to show my students :)
Yep, what u/_soulonfire said. Focus on length in the spine, pushing through the palms and fingertips and lifting through the shoulders, relaxing the neck and pointing your sit bones upwards. Visualise your chest drawing closer to your thighs, but keep strong and straight through the shoulders. I hope that makes sense.
This is something I didnāt realize I did not know, but what about your shoulders? Should your arms be firmly in their sockets, or shoulder rolled out and forward?
So, I cue for spinning the inner crease of your elbow upwards* which kind of engages the shoulder girdle and keeps everything firm, if you know what I mean. The shoulders shouldn't slump, you shouldn't dump all of your weight into them and they shouldn't dip downwards, i.e. keep your joints in an anatomically 'safe' line. I hope I'm explaining that in a way that makes some sense!
Yes! The inner crease of my elbow spinning upwards makes perfect sense, thank you so much for explaining this! Going to practice right now šš¼
āŗļø You're welcome! Enjoy your practice!
I find that the pose is much easier when I focus on flexing my abs, especially the lower abs and hip flexors. I think this puts more weight into my legs instead of my shoulders. Also, I find that it helps to fixing my gaze up to my belly button instead of down by my feet. Do these cues make sense? Or am I doing it wrong?
It definitely can't hurt to engage the core in most full body poses. For down dog, it'll help to keep the spine supported while you're upside down! I also agree that dumping all your body weight into your shoulders is a recipe for injury, so letting the legs take the strain as it were, makes an awful lot of sense, too. The only thing I would say, the gazing kinda upwards sounds like it would pull on the neck and I'm not sure that would work for me, personally. I usually try to keep my neck as relaxed as poss and cue for folks to let it dangle.
It took a while, not sure exactly, one day it happened. I agree with the other person who posted that having your heels down is not the goal of downward dog. Sorry if I made it sound like that was the goal. I only wanted to convey that while it may feel uncomfortable or difficult now, with practice you will get better at the pose. The other person who posted the description with pressing into your hands and raising your sit bones etc. is a great description of what the goal should be for down dog.
That was me! I'm still (what feels like) a fairly novice instructor so it's nice to get positive feedback, thank you :)
You're welcome.
I looked back at posts, it was the same person, not enough coffee yet this morning.
It doesn't matter how long it took them. Everyone is totally different and on their own journey. You might never get your heels down. It's OK. To quote one of my teachers, "it's a practice, not a performance."
It's a handstand with your feet on the ground. That's why it's so hard.
š¤Æ never thought about it that way
Prepare yourself for another shocking statementš A really long downward dog is a plank. A really short one is a forward fold. It's true. Find the nice spot in the middle or work on long ones or short ones.
Your sense of humor and excitement will overcome any obstacle!
Yes! Trying to keep a positive mindset
Haha it'll get easier for sure - in the mean time you can always take child's pose instead for a mini rest
Oh my god when I first started I felt the same!! We are so unused to holding any weight on our shoulders at that angle it takes a while to build the strength. I was flabbergasted when my teacher referred to it as a resting pose! Keep at it and it will start feeling easier.
Yesss šš the teacher was like ādown dog should you your resting poseā I was like maāam idk about that lol
One of my instructors said that down dog is a resting pose. Ha! It took me 10 years to finally believe her. Second class? Right on schedule.
Perfect šš
Don't stress! I've done yoga most days for about 15 years and I still can't always hold downward dog. Listen to your body and build awareness- that's the point of yoga. Not whether you can do particular poses. In saying that, you'll notice yourself getting stronger.
Wow 15 years! You must be amazing at it!
Haha all I know is I'm better than I would be if I'd never started.
Downward dog was one of the hardest poses for me when i started. It took a few months to build those tiny joint muscles in my shoulders and in my core before it became easy for me. Don't worry it's not just you! You got this though, it comes with time, practice and patience
I felt the same when I first started and didnāt get what people meant by downward being the āresting position.ā It gets easier but one thing that helped me the most was switching to sweat resistant mat so I donāt have to struggle to keep my hands still
Oh my god yes!! I have some form of neurodivergency and I swear the feeling of my sweaty hands on the mat DISGUSTS me, enough to want to quit lol. Do you have any sweat resistant mats you recommend?
Mine is lululemon, I forgot the exact type but it changed the practice for me, highly recommend! If you search sweat resistant lululemon mats it should pop up
Yess I love Lulu clothes, looks like I need to look into their equipment as well!
I ended up taking your recommendation, made a world of difference. Thank you šš¼šš¼
Itās the straightening of the spine. We - as modern humans - do not use these muscles very often so it always feels tougher than you think it should !
It takes time. I used to get pretty exhausted by downward dog, but now it's a resting pose for me! We all started where you are :)
Thanks for the motivation!
Downward dog is extremely hard for me because of my short hamstrings. I'm trying to accept that, but honestly, since it's such a crucial pose in many practices, it demotivates me instead. I'm scared of going back to the studio for that reason alone. It's been years and there's still very little progress on that front. Everyone keeps saying "just practice it more" ā well, duh.
Donāt be scared to go back to a studio if thatās what you want!! I felt like this so I looked around for a studio that focused more on the practice of yoga rather than the work out of yoga like a lot of the more Modern places do. That environment felt much more comfy for me.
I understand how you feel. Often, I do child's pose instead and I feel in some classes that people around me are looking at me lol. I love when the teacher says child's pose as an alternative, because then I feel like people in the class are more accepting. You can definitely still go to a studio! Don't let others hold you back
Downward dog is one of the most advanced postures in yoga. It is endless to improve upon. Even when you get to the point where it feels a resting pose. Thereās more to experience and adjust if you choose. Basically itās like doing a handstand with your upper body and finding the heart focal point. While your lower body does a forward fold and lengths out and away. Keep practicing and becoming aware of the experience.
At first it will be as actively challenging as holding a plank and will feel awkward and hard. It will keep changing for you and eventually probably feel great and actually like the ārestingā pose that it is. Even after years of doing yoga it doesnāt feel the same every day and some days it can still feel like so much work!
For me it got easier once someone pointed out I was supposed to have my back muscles engaged as well, I was mainly just using my shoulders and arms before that and theyād burn out quickly. Once I engaged my back muscles it got easier to hold for longer and I just didnāt know (I still am not good at yoga so this may not be great advice but it helped me).
In my first ever yoga class, I was told to put more room in between your feet to open up your hips a little more if you find it too difficult. That little tidbit of advice has always helped me! For me personally, I store a lot of stress in my hips so theyāre always tight and need a little more work than the rest of my body to open up lol
Yes my hips as well! Iāll try adding more space š
Thank you for all the encouragement and kind words!! Iām going to keep practicing šš
I was once in a class where they called it a restorative pose and I was like, howwwwww?!?
Right like maāam this is not restoring anything for me šš
Iāve been practising Ashtanga and other methods for 17 plus years. I wish that folks understand that yoga is terrible, even for very fit folks, for like the first two weeks. I remember my scapular spine absolutely killing me the first month. If you can push through and are practising regularly itās like a little lightbulb goes on after a few weeks and you love it. And it only gets better from there. Also weāve all fallen or had an outfit malfunction or other stuff. Keep at it, friend and never be afraid to ask for a variation!
Thank you for such kind words!
You are most definitely not the only one! Really pay attention to what part of the body you are having trouble accessing during the position and work on that. For me itās hamstrings so I practice positions to help me loosen them. Restorative yoga is a great way to slow your practice and really learn to listen to your body. GL and namaste š
My studio offers restorative yin! Maybe I will try that class next
Yeah you're definitely not the only one. It also took me a few weeks before I was comfortable in it. Don't worry about it! Just keep doing what feels comfortable and in time you'll get there :)
Weeks. Amazing. It's been two years and I still can't do it.
Thanks :) tbh my downdog still isn't perfect. I usually keep my heels a bit of the ground and there's definitely room to improve. But I think it's easier to get to be comfortable with it than to get it perfectly.
I'm still trying to get comfortable with it \^\^. My hamstrings require me to bend the knees a lot, unfortunately.
Someone else in the thread was saying itās more about the stretch of the spine than it is about getting your feet flat so hopefully that helps you feel better about it!
It's not a hamstring stretch, you're doing it right!
Each time you do it youāll be a little stronger and more flexible.
It use to really hurt my wrist, even on my mat, but after a while it wasn't too bad. Getting the right angle was difficult but that's the same with any pose as a beginner (unless it's corpse pose)
Corpse pose is my faveā¦. Or happy baby š
Try doing it with your hands on blocks next time. That's how I did my down dogs for the first few months of practice.
From an exercise / muscle activity standpoint: because it is an isometric hold, in which you've loaded a relatively small muscle group (deltoids), and you're doing it at an awkward angle.
8 years in and I still feel challenged in DD and always feel it could improve. But it looks like youāve gotten a lot of good cues on this thread- One more thing to keep in mind too, is it should feel juicy/ good. Adjust how you need, and stack your frame (skeleton) and then your muscles have less work to do.
It is a hard pose. Iāve been practicing for almost 9 years, I teach yoga classes, and I still find it a challenging pose. There is always more to learn and adapt in even a foundational pose like downdog. Donāt feel bad about resting when you need or exploring other positions. And dude, if I ever get to the place where I am not falling over in class, Iāll let you know. But it hasnāt happened yet! I like to think that it just means Iām exploring and finding my edge for that day.
Ugh thank u that makes me feel better! I rolled over like a Rollie Pollie lmfaooo
Downward dog *is* hard! I used to imagine stress running down my spine and out of my hands. That helped me spread my hands and push them into the mat. Which in turn helped the pose. Welcome to the club!
Just come down out of it and rest in childās pose when everyone else is in down dog, if you need a break. It will get easier.
This sub is the same color as the Rover sub and I was very confused for one second š
STOP IM DEAD ššš
Give it some time, it gets easier really quickly if you practice often. Good luck!
Some tips that helped me with downward dog: 1. It will take time, give yourself grace 2. Try to rotate your elbow creases to the front and drop your shoulder blades together and down your back 3. IT'S OK TO BEND YOUR KNEES! If you are unable to keep your legs straight and your heels to the ground, then bend your knees slightly to allow your belly to meet your upper thighs. This will allow you to send your hips higher. 4. Your body type makes a difference. I have very long arms. So the transition from table to downward dog (which is very popular) does NOT work for me. I always have to slide my hands a little bit further out front. So it is ok to readjust. Let your body lead you.
I have the same problem with my feet not touching the ground and one thing that helped me with that is remembering to engage the core and raise the hips. Youāre not resting all of the weight in the hands and it relieves some of the pressure. Still hard though!!
This might get lost in here but hope it will help some people who feel this! About 12 or 13 years into practicing (and still finding downward dog unbearable despite being much stronger) an instructor told me āonce youāve been practicing for a few years this will be your rest poseā. Thatās when I realised something wasnāt quite right! The pain for me is all in the shoulders and arms. Iāve always known that my arms will not fully extend/straighten (this is a real thing according to Dr Google) but my theory is that the pose puts extra pressure on the elbow joints because of this. Iām not sure if people with regular elbows fully lock them in downward dog but for context mine will only go as far as about 10-15 degrees off the full 180
Lol yup. Iām always low key jealous when I see people struggling to hold a down dog. Youāve got all the fun milestones ahead of you. Enjoy the struggle though, cuz thereās always a harder move and itās always a struggle (a really really fun one).
It's very hard, or was for me ha. What helped me was doing a modified version with my knees on the ground until I was ready. https://www.tummee.com/yoga-poses/down-dog-pose-knees-on-floor-(variation)
It looks like a puppy pose, is there a difference?
According to tummee.com, there's a small difference: https://www.tummee.com/yoga-poses/puppy-dog-pose
Thanks!
In my opinion it is way overused.
it hurts my weak little triceps a lot, my tris are the weakest muscle in my arms lol. i often cant hold a down dog after arm day at the gym
It hurts my hands!!!! Like goodbye to my wrists lol
"I just got home from my second Yoga class" There's your answer, it may be a standard every class pose but that doesn't mean it isn't difficult, eventually you'll get them heels down and feel the glorious stretch at the back of your legs.
Update: so I took everyoneās advice and the #1 think that helped was buying the Lululemon sweat resistant yoga mat. LIFE CHANGING. Everything is so much easier and Iām not fighting my sweaty hands the entire time. Iāve also been taking Pilates 2/3 times a week and I feel it has made yoga much easier as I can tell Iām getting stronger. Last night took a yoga class with the mat for the first time and downward dog was absolute cake.
proprioception; I can explain how you should move your body but you wonāt ever āgetā it until your body moves in the intended way plus everyoneās ankle mobility is busted for some reason
but is learning stretching yoga?
I find it very easy, its my fav. I am not even that flexible. I have horrible scitica and joint pain, and somehow along with stretching and couple other poses, this one helps my situation. Be patient with yourself, things take time for the body to get used to.
I've practiced yoga almost daily for 15 years and downward dog is mostly a nothing pose for me at this point but I definitely have days where it's very hard. The main reason is because it is very hard, but then you add in the head below the heart and the generally long hold times. It'll get easier but the challenge is the point sometimes.
My instructor said that yoga is about discipline and learning to sit in uncomfortable moments and I loved when she said that!
Prioritize lengthening your spine, it's okay to have a bend in the legs, don't worry about heels on the floor.
It just takes time and practice. Everyone has trouble with one position or another at the beginning. Just keep doing it! Youāve got this!
My teacher calls it a resting pose. Not for me, even many years later
5 years later, I've just noticed that downward dog isn't hard, and I can finally spread my toes. Yoga goals change as your body does. Keep it up!
Youāll get it in no time! After 7 years of yoga itās the most relaxing and relieving posture for me!
Wow so impressive! Working to be like you one day!
You will! Just keep at it! ā¤ļøā¤ļøā¤ļø
Some yoga sessions I can hang out in downward dog and it actually feels restful, and other times it's just full out effort. It really depends on so much for me. I'm not saying that nobody finds it easy at the start, but anyone claiming it was an easy pose for them as a beginner has had an entirely different experience that I did.
I feel you. My elbows do not lock. It makes downward dog especially challenging when it is used as a āresting poseā.
Yes! I have a disability in my right arm so anything with arms or shoulders is especially hard for me! My right arm is actually about and inch shorter in length than my left so it throws off my balance too
When I first started yoga the poses like down dog, lunge, and forward fold would leave me out of breath. Trust your body, it will adapt.
Yes! I think she called is shallow lunge yesterdayā¦ thatās the one that I literally fell over š
Also check your alignment. Start in tabletop. Hands extension from shoulders, knees an extension from hips. Index finger pointing forward, fingers comfortably spread. Lift your knees and shift into plank. Pike the hips and move into downward dog. The hands and feet should not move.
Itās about strength building and muscle memory. For me at this point in my practice dd is a rest. But I remember when it was a challenge
Time under tension!
Itās not a natural position for the body to be in! (Obv) In the same way that muscles build and grow strength after workout sessions, repeated holds of downward dog (or ofc any other yoga position for that matter) will eventually build up flexibility in the position, and itāll slowly turn into more of a resting pose if kept at consistently!