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• What is “shoulder impingement”, and why is this an outdated model for shoulder pain?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

Jenni’s email newsletter

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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