Asana Anatomy-Downward Facing Dog
May 14th, 2008 by MyYogaOnline
If you have ever taken an Ashtanga or vinyasa flow class, Adho Mukha Svanasana, Downward Facing Dog, is no stranger to you. Downward Facing Dog is a fundamental yoga asana, but a surprisingly complex one. As my teacher recently joked, “If I hear one more instructor say the phrase - ‘ Downward Facing Dog is a resting pose’- I’ll shoot them!” Nothing is more daunting to a student on their 5th or 6th or 7th Downward Facing Dog to learn that they are supposed to be resting in this complicated pose. Learning about the anatomy of the pose can help us find a little more ease in the mystery that is Downward Facing Dog.
Click Here to read more from Dr. Robin Armstrong’s article about the foundational cues that create a Downward Facing Dog full of integrity and benefits. Feel welcome to also send a message to Dr. Robin Armstrong by submitting your comment below.
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May 29th, 2008 at 5:52 am
Greetings, Dr. Armstrong.
Thank you for the ‘Downward Facing Dog’ explanation. I was beginning to practice this movement about one year ago when I discovered I had diabetes; simultaneously I developed a Charcot foot on my left side.
As I’m getting back into yoga I’m finding out that I can no longer bend my toes or ankle on the left side because of this Charcot foot condition.
I’m trying to think of ways around this problem. I could either put my left foot on top of my normal right foot, to keep my left leg out of the way, or to execute this position keeping both feet straight (unbent at the ankle) and using both feet in this position.
The other possibility is to do the asanas I can do without bending
my left foot, and without even attempting positions like downward facing dog.
Any recomendations or ideas would be appreciated.
Rich Sullivan
I am
my right foot when attempting this posture.
June 5th, 2008 at 9:24 pm
Hello Rich,
Glad to hear you are back to your yoga practice. An unfortunate side affect of diabetes is the possibility of damage to the nerves of our hands and/or feet which in some cases, like your own, can lead to arthritis-like damage of the joints, also known as a Charcot joint. You perhaps answered your own question very yogicly when you said “The other possibility is to do the asanas I can do without bending my left foot, and without even attempting positions like downward facing dog.”
Yoga is an excellent tool to teach us about accepting our limitations and letting go of the ego associated with getting the ‘perfect’ version of a pose. We all have limitations in our body, some new ones as we grow wiser and our bodies change, and some we were born with.
Let’s discuss other ways you could experience the benefits of downward facing dog. Without examining you and knowing your range of motion of your feet and other joints, here are a few possibiliites:
1) Downward dog arms against a wall or Balasana/ Childs pose with downward dog arms. I mentioned these alternatives in the article for people with shoulder limitations, but this could also apply to your situation.
2) One legged downward dog. You mentioned using only your right foot in downward dog, tucking your left foot out of the way. This would allow your right side to benefit from the calf opening aspects of the pose, as well as your upper body. But please use caution that you do not put excess strain into your upper body, or perhaps stretch your calf muscle too enthusiastically. I would recommend holding this one legged dog shorter than you would a two legged dog.
3)Foam block under your heels/heels against a wall. If I understand you correctly, you are able to come into downward dog on your tip toes (keeping a less flexed ankle). To avoid straining your calves and toes I recommend using one or more foam blocks under your heels for support. Alternatively, you can come into downward dog facing away from the wall, using your heels on the wall for support.
Injuries in our practice, and our life, are an excellent opportunity to explore new avenues in our yoga practice. Perhaps your old yoga practice relied heavily on standing poses. This new limitation gives you an opportunity to explore the value that many seated poses hold for your body.
Good luck exploring, enjoy the journey.
Namaste,
Dr. Robin Armstrong