Common Misalignment: In Downward-Facing Dog people are generally focused on stretching out the hamstrings and calf muscles. To do this they try and push the heel firmly towards the floor and lock out the knees, but in doing so cause the low back to round (see below).
This September we’re going back to school with Downward-Facing Dog. It’s one of the first asanas many of us learn, but it’s also one that takes time to perfect. Over the course of the next month we should be well on our way to a solid version of the pose.
The Fix: Our aim in Downward-Facing Dog is actually to lengthen the back and traction the spine. Press firmly into the mat with the fingers and palms, hollow the belly, bend the knees (if needed) and send the sit bones up and back towards the ceiling. You should be able to feel the lumbar spine begin to lengthen out.
For a sneak peek of what’s to come over the rest of September check out our INfrastructure schedule.