Downward facing dog is a strength building pose for beginners. As you progress in your asana practice, it becomes a resting pose between vinyasas. Give a lot of importance to your hand placement in downward facing dog to prevent injury and strengthen the muscles.-
Find below a go to guide for hand placement in your posture:
- – Arms are shoulder width apart.
- – Shoulders are away from your ears and shoulder blades are moving towards the the back.
- – Your elbow crease face forward or towards each other (depending on the range of movement of your shoulders).
- – Wrist faces forward to the front of the mat.
- – Your fingers are spread and weight is taken equally through the palm.
- – Tendency will be to put all your weight on the wrist which in the long run can cause wrist pain.
- – Consciously spread the fingers – thumbs face each other and index fingers point forward. Push down actively with the fingers- engaging index finger and thumb.
- Each of these placements has a relevant anatomical significance. Most beginners struggle with the external rotation ( cue: face the elbow crease towards each other) and you will need to consciously work on it. This is important to prevent shoulder injuries later.
- Written By: Hema Laxman, RYT 200
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