Ah, 'Downward-Facing Dog' (or Adho Mukha Svanasana for those who like to flex their Sanskrit). It's the poster child of Yoga - the pose that graces so many Yoga class posters and that we see everywhere in social media feeds. Many people considers this a rest pose, particularly in a dynamic flow class and I guess it looks rather peaceful, right - although I think we can all agree that it's not nearly as restful as Child's Pose...? But the truth is that for many of us, this inverted so-called 'relaxing' position feels more like you’re in some sort of twisted Cirque du Soleil audition you never signed up for.
The wrists can ache, the hamstrings scream and will the heels ever comfortably going to touch the mat? Perhaps not.
But here's the good news: You don't have to love Downward Dog to love Yoga!!! If the thought of hanging upside down like an awkward triangle makes you want to roll up your mat and go home, or even worse - it's actually stopping you from showing up to class in the first place, please know that you have options!
Here are three alternatives to Downward Dog that will keep you in the flow without all the frustration.
1 - Downward Dog with Blocks
Why not take your dog around the block? Yoga blocks are so versatile and amazing for bringing the ground closer to you so there's less strain on wrists, shoulders and even hamstrings. An added bonus using blocks is that the hips might feel more accessible and that you can move your legs more freely.
Set up the blocks so you can easily reach for them - the higher the block, the kinder for the body. And by the way, just leave the blocks there for the rest of the practice to support with other movements too.
From a standing forward fold, place your hands on the blocks and step your legs back into this sweeter version of Downward Dog, (bent knees are 100% encouraged, remember that you’re not auditioning for Cirque!).
2 - Puppy Pose
Puppy Pose is the adorable cousin of Downward Dog that brings all the benefits but without the struggle. It’s a great stretch for your spine and shoulders, minus the wrist pain and hamstring humiliation.
Start on your hands and knees.
Walk your hands forward and lower your chest toward the mat, keeping your hips directly above your knees.
Let your forehead or chin rest on a cushion/bolster/block/the floor, and enjoy the sensation of stretching your back without gravity pulling you into the dog-shaped abyss.
3 - Dolphin Pose
If you're looking to go into a deeper shape, more similar to Downward Dog, but with less pressure on your wrists, then Dolphin Pose is your new best friend (and in my opinion a significant upgrade from Downward Dog). Imagine Downward Dog, but on your forearms instead of your hands. You still get the hamstring stretch and the inversion, but your wrists get a break.
Start in a forearm plank.
Walk your feet closer to your elbows, lifting your hips up like you’re forming a V shape.
Keep pressing your forearms into the mat, look towards your feet.
Choosing the alternative that works best for your practice is a very personal thing. In theory you could do whichever you like the most, but some might be a more natural choice than others for certain practices. E.g. in a more flowing Vinyasa practice (not necessarily fast paced, although it could be) where Downward Dog is repeated a lot, it might feel better to use the Blocks or even Puppy Pose (my personal favourite) while a Hatha practice with longer holds and fewer repeated patterns of movement might be a better fit for Dolphin Pose.
Ultimately Yoga is about finding what works for You, not suffering through poses you secretly despise. The quality of your experience is more important than anything else, to truly enjoy the benefits on every level of our being: So if that wrist-crushing, hamstring-judging dog isn’t your thing, choose an alternative - Blocks, Puppy Pose or Dolphin Pose! They might offer you a lot more zen and considerably less 'ouch' as you celebrate and honour yourself on the mat.
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