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The Down Dog and Puppy Dog Blog: What You Are Missing

The Down Dog and Puppy Dog Blog: What You Are Missing

This video was created because of my yoga former teacher training students, 
may you never stop learning.

The Down Dog and Puppy Dog Blog: What You Are Missing

I never really gave much thought to Down Dog. I mean, it was a pose that I could do for the most part. Sure my shoulders were weak, and I felt a bit shaky. Overall, my Dog was down. 

Well, at least I thought. I believe there is a part of your brain that stops thinking, opening itself up to learning when we think we got it. That was me in Down Dog. 

As my shoulders got stronger to hold the weight of my body, I began to build patterns to get the pose done. Patterns that left me avoiding critical areas that I could most certainly be liberating via The Dog. 

A few years after entering into the world of teaching yoga, I soon discovered I was missing some significant aspects of training in the asana department. I mean, I knew the basics. This pose looks like this, so let’s shove your body into that pose. Amen. (insert sarcasm) 

Downward Facing Dog Pose with Hope Zvara

An entirely new world opened up to me when I stepped out of the yoga world to learn more about the body. Like really learn about how the body moves, why things happen, why body parts hurt and how to unwind the body with cues and directions beyond “if it hurts don’t do it” and “honor your body.” Which are both beautiful and sound cues, but I wanted to understand? I wanted my students to understand so that they and I could take back ownership over our bodies and start to truly mend injuries and issues that don’t ever seem to go away. 

I took training from The Gray’s Institute. From Katy Bowman, Leslee Bender, Anatomy Trains, and got my hands on all I could find from the teachings of Dr. Stewart McGill, to name a few. 

I first started to apply these concepts to my practice and saw a remarkable difference — less pain in my shoulders and lower back. The longstanding stability issues in my pelvis began to improve, and for the first time, I truly understood where the core was and how to access it. 

There was a time I would walk around the room while teaching and see a student’s shoulders what I now know as “internally rotated.” I’d attempt to grab onto his (or her) upper arms and roll them out. And when they didn’t even move a millimeter, I’d walk away pretending like that was how it was supposed to be. If you are a teacher you can relate. I wanted to help; I saw the issue but didn’t know exactly how to adjust the pose or how to “fix” it. Like why didn’t that work? Why didn’t they move? What was I missing? 

A lot of this video is to explain that. One’s shoulders are acting immobile and how to begin to correct this. 

How to do downward facing dog pose blog by hope zvara

The day I was introduced to Puppy Dog in a new way, my entire teachings revolving around Down Dog and shoulder issues changed. 

All-day long we sit, we are internally rotated at the shoulder, collapsed in the chest, and limited in mobility between the shoulder and the rib cage. So no wonder when we come to yoga and pop up into Down Dog with little notice and warm-up, we are in my mind (we could be) doing more harm than good. 

CLICK HERE TO VIEW VIDEO

It is my observation that Down Dog and Puppy Dog’s focus is NOT the hamstrings as they often take over the pose. Using cues to press their heels down (which is fine and dandy) and walk their Dog as the first cue in the pose. The focus, first and foremost, is the spine and shoulders, hamstrings, and calves. 

 Downward Dog is us upside down. And we should approach it in such away. 

If your hips are tight before a hippie pose, we work them. The same should be valid for the shoulders. 

Meet Puppy Dog Pose. Puppy Dog is not a fancy pose and most often looked at as a modification or lesser variation. But do not be fooled, my friend. Puppy Dog will expose everything Down Dog lets you avoid. 

Puppy Dog Pose with Hope Zvara

Puppy Dog assertively guides your shoulders and arms into their proper position- external rotation. It’s that fantastic stretch across the upper back and gives you back that full range of motion a little bit by little bit that Down Dog has been allowing you to skip over for all these years. 

Puppy Dog gives you that broadening, lift, and support we struggle to find in Down Dog. And when our Down Dog’s spine looks like a macaroni noodle releasing the hamstrings and bending the knees is the action step we want to cue. See, when the arms are at full extension, and the legs everything is pulled to its max and the spine gets caught in the middle. You end up with a rounded back, tucked pelvis and shoulder issues waiting to arise. Oh snap! I didn’t even mention proper leg rotation. GAME CHANGER! 

As you will find out in this video, by releasing some of the tension and adequately positioning the shoulders, you get an entirely different experience. One that in my mind is wayyyyyy better than the stuff I was experiencing earlier. 

Stiffness, not your issue? Watch the video and find out how to build stability by doing Down Facing Dog and Puppy Dog the right way. 

But honestly, whether you watch this video or not. The Benefits of Down Dog and Puppy Dog are out of this world amazing! 

Benefits of Down Dog and Puppy Dog:

  • Calms the brain and helps relieve stress and mild depression
  • Energizes the body
  • Stretches the shoulders, hamstrings, calves, arches, and hands
  • Strengthens the arms and legs
  • Helps reduce the symptoms of menopause
  • Helps prevent osteoporosis
  • Improves digestion
  • Relieves headache, insomnia, back pain, and fatigue
  • Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis
  • Tones the arms and legs
  • Opens the chest
  • Tones the arms
  • Tones the core
  • Releases the spine and back
  • Builds strength in hands, wrists, shoulders

 

Check out Hope’s other blog: 5 Things You Should be Doing to Help Back Pain

 Join Hope’s Online Community: Mindful Movement & Yoga Studio 

Subscribe to Hope’s YouTube Channel at https://www.youtube.com/hopezvara

Get a Better Down Dog with Puppy Dog

Get a Better Down Dog with Puppy Dog

If you are a yogi, then downward-facing dog is probably a staple posture in your practice (you may have never heard of puppy dog).

But as a yoga teacher for over a decade, I have discovered that not all down dogs are created equal. Many people, in all actuality, are simply too restricted in the upper body (shoulder girdle) to safely and properly practice this mighty pose. For those of us who are not so stiff, we are so loosey-goosey that we lack true stability to hold ourselves properly.

Several years ago, I wasin a training with Gary Kraftsow (creator of Viniyoga Therapy). He stated quite bluntly,

If you never do another down dog again in your yoga practice, you will survive just fine.”

He unknowingly stemmed my interest in this mysterious pose, and I soon began my quest to understand more.

Here’s the Quick Scoop.

Most of our daily postures, habits, and routines ask us to round our bodies forward in a kyphotic manner. This leaves many of us locked in a very hunched position. We allow minimal mobility in our scapulae, which essentially allow our actual shoulders to move. Add tight hamstrings and a lack of good core awareness, and you’ve got yourself the hunchback of downward-facing dog.

It is unfortunate that many repeatedly force themselves into this posture. They find any pinhole of flexibility they can grasp and milk it for all its worth. Because that is what they think they should be doing.

So what is a teacher to do?

The answer: Introduce her students to their new best friend — puppy dog. Puppy dog allows students to face the true restriction in their scapulae and surrounding muscles. In puppy dog, students are not able to sag into the underarm or bow outward in the elbows. The deltoids and adjoining muscles are too tight to move otherwise.

As for the hamstrings and rounded lower back… It’s now time to calm the ego and learn that bending your knees is actually a better option for both the hamstrings and lower back muscles. Plus, it will take the stress out of the shoulders (in down dog too).

Here’s How to do it:

  1. Grab a yoga block and turn it to look like a rectangle on the floor in front of you.
  2. Position yourself on all fours (hands and knees) in front of the block.
  3. Frame the block with the palm of your hand on each side of the block, palms facing inward.
  4. Step back into forearm plank and find pelvic neutral, drawing actively on your pelvic-core (bathroom muscles + deep core muscles). Be mindful not to sag in the belly or push the booty to the sky.
  5. With a broad upper back and a long neck, press evenly through the forearms from your elbow to the pinky finger.
  6. Exhale deeply and float the hips up and back as you take a small step in hinging the body into a triangle like position.
  7. Continue to press evenly through the forearms and inward on the block. Imagine you are ready to kick up into a forearm balance (basically push away from the floor, not to collapse into the upper body).
  8. If you notice the back very rounded, bend the knees to help gain length in the spine again. Even if the knees are bent, you can still press the heels and get a nice calf stretch.
  9. Finally, where the body is hinged (the hip fold), deeply contract the belly and pelvic floor muscles. Imagine they are drawing you back toward the wall. Your shoulders should not have to do all the work; utilize your core for that.
  10. Work five to ten breaths and then release to sit on the heels.

 

Incorporating puppy dog may take some getting used to, but the long term benefit for your practice, shoulder health, and progression to other poses will be priceless.

Have any questions, or want to learn how to use puppy dog in your practice? Join the Mindful Movement PREMIUM Online Studio for unlimited access to all my yoga classes, PLUS live classes, online community, and my entire Asana Video Library, breaking down poses (Just like this one!)

Namaste!

 

 

This post was originally published in Nature’s Pathway Magazine.

 

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