Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss the anatomy, biomechanics, and cueing of the yoga asana downward facing dog (adho mukha svanasana).
Points of discussion include:
- The anatomy and joint positions of down dog
- The biomechanical effects that down dog has on the body
- Should we externally rotate our shoulders in down dog?
- What is “shoulder impingement”, and why is this an outdated model for shoulder pain?
- Should we ground our inner hands down in down dog?
- What’s the right hand-to-feet length in down dog?
- Should our heels be on the ground in down dog?
- Should our knees be straight in down dog?
- Is down dog a resting pose?
- How can we regress and progress down dog?
- What are strategies for working around pain in down dog?
- Is down dog OK to practice during pregnancy?
- Do we need to anteriorly tilt our pelvis in down dog in order to stretch our hamstrings?
- …And much more!
Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!
Resources mentioned in this episode:
YouTube video: Should We Ground Our Inner Hands in Down Dog?
YouTube video: 3 Tips for Shoulder Pain in Down Dog
YouTube video: What’s the Right Length for Downward Dog?
Blog post: Top 4 Myths About Yoga During Pregnancy by Lauren Anderson
Research article: Surgery for shoulder impingement: a systematic review and meta-analysis of controlled clinical trials
Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis
Online yoga class library & yoga anatomy workshops with Jenni
Strength for Yoga email newsletter
To find out more about Travis Pollen: website / Instagram
Music used with generous permission from Dischord A Cappella.
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