Heels Don’t Touch in Down Dog?
Q: How do I get my heels down in downward facing dog?
A: Here’s the big secret: Your heels never have to touch the ground in downward facing dog. In fact, there’s a very good chance that if your heels are touching the floor, your back is out of alignment. Unless you are very flexible in your hamstrings, which, let’s face it, most of the population is not (that’s why they’re coming to yoga), the pelvis will
tuck under to compensate.
If you have tight hamstrings, you might also have tight calves. If this is the case, peek back at your knees and the inner arches of your feet while in down dog. If you’re forcing your heels down, you might have knock knees and flat feet: two postural misalignments that we do not want to accentuate in our yoga practice.
Rather than aiming to get heels to touch the floor, instead focus on these alignment cues in downward facing dog:
Reach your sits bones high to ceiling behind you- Press the back of the knees toward the wall behind you
- Maintain parallel feet
- Point knees straight ahead
- Lift the inner arches of the feet
- Imagine you are ripping your mat apart from front to back
These will create a stretch to the hips, hamstrings, calves while maintaining length in the spine.
And the even bigger secret is that by not trying to get your heels down and by focusing on the alignment of the pose, your flexibility will improve. In every practice, you’ll be moving in the direction you want to go.
Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one. She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.
Related Posts:
Why Do My Wrists Hurt in Yoga?
6 Yoga Poses For Your Back VIDEOS
