The ABCs of Down Dog: Anatomy, Biomechanics, & Cueing

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• What is “shoulder impingement”, and why is this an outdated model for shoulder pain?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

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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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