Downward Dog: Leg Alignment

The third and final installment of this years downward dog clinic is all about lengthening the hamstrings to free pelvis in adho mukha svanasana. When done correctly, more than half of the body weight should be borne by the legs in the posture and we must open the backs of the legs and learn to ground the thighs in order for this to occur. Notice the unique use of two straps in this practice to help get an idea of what 'grounding the thighs' really means in the downward dog shape. 

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Apana Mudra
Seal of the Downward Wind

Touch tips of thumb, middle and ring fingers together, extend index and little fingers; rest back of hands on thighs. 
Benefits: Eliminates toxins from the body, creates a sense of calm
Practice Tips: Use when you need to feel safe and tranquil
Contraindications: Low blood pressure

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Reclining Thumb to Big Toe Pose I
Supta Padangusthasana I
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Lay on the back with the legs straight and feet against the wall's baseboard and feet against the wall's baseboard (not shown). Draw your right knee into your chest and lengthen the left leg onto the floor. Wrap a strap around the ball of your right foot and extend the leg into the air. Reach the hands up the strap until the elbows are straight but the shoulders are still grounded. Hold for 10-20 breaths.
Therapeutics: Stretches the hamstrings, calves, buttock; also releases tension in the lower back.

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Reclining Thumb to Big Toe Pose II
Supta Padangusthasana II

Lay on the back with the legs straight and feet against the wall's baseboard (not shown). Place a block on the outside of the right hip. Wrap strap around the ball of the right foot, extend the leg and hold the strap in just the right hand. Externally rotate your leg and as you exhale , lower the leg directly out to the side so that the outer thigh rests on the block. Extend the foot into the strap and reach the left arm out to the side keeping the left hip on the floor. To release, use the inner thigh to draw the leg up to center. Hold for 10-20 breaths then release to center.
Therapeutics: Stretches the hamstrings, calves, inner thigh, outer hip and buttock; also releases tension in the lower back.

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Reclining Thumb to Big Toe Pose III
Supta Padangusthasana III

Lay on the back with the legs straight and feet against the wall's baseboard (not shown). Place a block on the outside of the right hip. Wrap strap around the ball of the right foot, extend the leg and hold the strap in the left hand and slowly bring the leg across the body as you twist the lower body, keeping the shoulders on the floor and the right arm out to the side. To release, drop the right hip into the floor and allow the leg to follow. Hold for 10-20 breaths then release to center.
Therapeutics: Stretches the outer hamstrings, calves, outer hip, buttock; also releases tension in the lower back.

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Reclining Downward Facing Dog with Two Straps
Supta Adho Mukha Svanasana 

Lay on the back with one end an 8-foot lopped strap around the bottom tips of the shoulder blades, the other end across the balls of both feet. Tighten the strap so that as you extend the legs, you feel a corresponding tightness under the shoulder blades. Take a second looped strap across the tops of the thighs with the hands inside the ends of the loops. This strap should be sized so that the arms can almost straighten. Press into the thigh strap to feel the tops of the femurs grounding towards the sit bones and hold for several breaths. Then release the thigh strap and raise the arms over the head to emulate the position of downward facing dog and hold for several breaths. Release by bending the knees into the chest and removing the straps.
Therapeutics: Teaches the grounding of the upper thigh bones and the relative position of the spine and legs in downward facing dog.

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​Squat to Standing Forward Bend
Malasana to Uttanasana

Begin squatting with feet hips width apart. If heels do not come to the floor, you may use a rolled blanket under heels for balance if needed. You may also choose to sit on a block for greater stability. As you exhale the breath lift the pelvis and drop the heels as you come into Uttanasana. As you inhale come back down into the squat. Repeat up to 5 times with the breath.
Therapeutics: Stretches hamstrings, strengthen ankles and knees.

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Standing Forward Bend with Block and Thigh Strap

Stand with block between the uppermost thighs on the narrowest width, the hips rest against the wall and the feet are several inches away from the wall. Place small doubled loop across thighs and extend spine forward as you bend the knees and come into a half standing forward bend. Feel the strap pressing the tops of the femurs back towards the wall as you release the spine further forward, keeping knees bent if hamstrings are tight. Press sit bones into wall and heels in to floor. Maintain this position for several breaths and then release by extending spine forward and inhaling the torso all the way up. 
Therapeutics: Teaches the grounding of the upper thigh bones and extension of the front body.

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Downward Facing Dog at Wall
Adho Mukha Svanasana

Stand facing a wall with block between the legs on narrowest width (not shown). Place palms at chest height with fingers facing upwards. Step feet back and press hips back over heels, keep shoulders broad and arms externally rotated, do not let head drop below arms. Draw belly in as you ground the thighs and pubic bone back. Hold 5-10 breaths, then walk forward to release back to standing.
Therapeutics: Stretches shoulders and hamstrings, strengthens core

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Downward Facing Dog
Adho Mukha Svanasana

​Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor.
Hold 1-3 minutes, release into Child's Pose.
Therapeutics: Strengthens arms and shoulders, stretches back of torso and legs

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Child's Pose
Balasana

Kneel on shins with big toes together, knees apart. Lower hips towards heels and belly on thighs. Rest forehead on floor. Place hands beside heels, with backs of hands on floor.- If the forehead does not reach the floor, place stacked hands under forehead.
Therapeutics: Stretches back body and increases breath awareness there, allows for going inwards, all-purpose resting pose ​

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Sphinx Pose
Salamba Bhujangasana

Lay on belly with legs together and toes pointed back. Bring forearms to floor with elbows aligned under shoulders and forearms parallel to each other, palms facing down. Lift sternum forward and up through crown of head. If lower back feels vulnerable, engage belly away from floor. Hold 5-10 breaths and release chest to floor with hands under forehead.
Therapeutics: Stretches front of body, creates space between vertebrae

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Reclining Twist
Supta Matsyendrasana

Lie on back with legs straight. Draw right knee into chest. With the opposite hand, draw the knee across the body. Hold up to 10 breaths.
Benefits: Stretches illiotibial tract, outer hip flexors

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Legs up the Wall

Sit beside wall. Swing legs up wall as you lay back on mat. Rest hands on lap, belly or place arms out to sides with palms facing up. Rest at least 10-15 minutes, then roll over to release. The back should be relatively flat on the floor and the legs can be slightly bent, especially if the hamstrings are tight. 
Therapeutics: Activates the Relaxation Response, reduces swelling in the legs and feet, balances the nervous system, good if you have been sitting or on your feet all day