I seem to arch my back during downward dog…any tips on how to keep this from happening? (I try to pull my heels down, while sending my hips to the ceiling and that is when my back starts to arch).
There is a tendency to drop into a backbend in downdog.
The contraction of the iliopsoas tilts the pelvis forward (anteversion) and we see an arch or scoop in the spine
To correct this tendency: Come up on the balls of your feet then lift the knee caps firming up the quadraceps and move them up and back so that you can shift your weight through your calves and into your heels as you lower them.
Draw the ribs back and in and direct the bottom ribs to the thigh. This creates a long line on the spine and front of the body.
If this is overdone or the hamstrings are particularly tight or overdeveloped there can be a tendency for the hamstring muscles to pull on the pelvis tilting it backward (retroversion) and we see a loss of the natural arch.
To correct this tendency: Allow for a bend in the knees so as to release the hamstrings and thus free up the lower back. Contract the psoas major and the iliacus to tilt the pelvis forward.
Natasha Rizopoulos has a beautiful video that covers this tendancy and both self corrections and teacher assisted corrections. If your an audio or visual learner: http://www.yogajournal.com/video/88
For a detailed analysis sage advice and some incredible digital illustrations consider Ray Long and Chris Macivor’s Scientific Keys Series.
I am not affiliated nor do I profit financially from either source or links. I do find them invaluable resources.
Namaste
Hi Danielle
Downdog with a back arch, sounds beautiful.
Jalandhara Bhanda will help to avoid spinal compression.
And remember, If its not a problem and no pain then no worries. Is it?
Best Wishes
Noah
Hello Danielle,
All too often the context here lends itself to assumption.
The “back” can refer to anything from the base of the neck (below C-7) all the way down the the sacrum at the base of the spine.
I tend not to quarterback from an armchair and there’s simply not enough picture painted by you (yet) to give you specific feedback for you. An anecdotal reply, generalization, or shot in the dark, sure. The ideal is to be able to see you in person and assess your pose in all three planes.
For this reason above I suggest you address this with your teacher. If you do not have a relationship with that person that allows such a thing, cultivate one or find a teacher who is willing to cultivate one with you. If you already have such a relationship AND have already asked your teacher then it would be pertinent to mention how and why that reply was not robust enough for you.
I realize this is your first post but I really need some background in order to give an answer that might suit you rather than your neighbor. Have you been practicing for a year or ten? are you doing a viniyoga practice or an ashtanga practice? Are you doing your practice for an hour a week or ten hours a week?
Thanks!
Your welcome!
Danielle…the back of the body is connected… and for 90% of population either the hills would be on the floor, or the back would be straight… you may correct your pose with the time, or you may never want to stretch you hams over their limit…
I always tell my students to bend the knees on down dog…i concerned mainly with extending the arms and torso… and those tho fell comfortable placing hills on the floor will do it with no notation…
Some suggestions for your practice might be…
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try the variation of down dog with hands on the chair, counter-top, couch, etc.
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try your hands on the yoga blocks (make sure they wont slide)
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adjusting the space between your feet and your hands might work as well
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good help to feel the pose is to ask someone to wrap the strap around you hips…well this needs to be done to the teacher…sorry cant explain…
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do not sweat to much about pose looking like the one in the book…just feel what is good for you
let me know if any of these worked for you:)