Angelica GovaertOwner/Founder, Yogalebrity · Online Yoga Empire Builder

Learn to Teach Yoga at www.yogateachertraining.yoga

27 May 2023 · 1 min

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In this instructional segment, two yoga instructors demonstrate how to correct common misalignments in Downward Facing Dog. They explain that many practitioners shift weight forward, causing lifted heels and unstable hand positions. The teachers advise shifting weight backward, directing heels toward the ground, and visualizing the body as a balanced tent to distribute weight evenly. They also cue spreading the fingertips wide, aligning wrist creases with the front of the mat, and pressing between the thumb and pointer finger for proper hand placement. The overall aim is to alleviate wrist discomfort and create a stable, effective pose.

Do your wrists hurt in downward facing dog? Hurt no more. This is why.
In downward facing dog pose, our weight should be shifted backwards. You'll see so many people shift the weight forwards. What's happening is people lift their heels up and let the energy come into their palms. You'll also notice erratic, unpredictable hand positions.
Instead, what we want to do is shift our weight backward on the mat, our heels toward the ground. Heels don't need to touch, but we want them to be shifting in that direction. Think of creating a triangle or a tent with your body. Wouldn't want your tent to lean to one side. You want it to be evenly distributed, otherwise wind is going to blow it over. It won't be a very effective tent.
Instead, from here, let's spread our fingertips nice and wide.
Make sure that the creases in your wrist are in line with the front of the mat. Press in between your thumb and your Pointer finger.