Common Misalignment: Straight Legs & Shoulders Over Wrists
Often, students fixate on getting their legs perfectly straight this pushes the shoulders more over the wrists. Focusing too much on straightening the legs can sometimes make this pose feel much harder than it needs to be. For many they can create unnecessary tension, especially in the hamstrings, shoulders and wrists, turning a pose meant for stretching and balance into a struggle.
The Better Way: Bend the Knees & Shift the Shoulders Back
Here’s the secret: it’s okay to bend your knees slightly. In fact we want a slight bend to the knees, This give us the opportunity to root in with the hands and shift are “tush” back. This adjustment helps you lengthen your spine, take the pressure off your wrists, and open up your body for deeper, more effective stretches.
Bend your knees slightly: This allows your spine to stay long and prevents over-stretching your hamstrings, which can cause strain.
Push your “tush”: By shifting your weight slightly back, you’ll take the pressure off your wrists and shoulders, allowing the pose to feel more stable and relaxed.
Why This Adjustment Works
It is easy to focus too much on the way we think a pose should look and we often forget to honor our bodies’ current state. This adjustment not only makes Downward Dog more accessible but also builds strength and flexibility over time without overstraining. It’s a reminder that yoga is about finding balance and ease, not pushing through discomfort.
We encourage you to try this out in your next class and feel the difference for yourself. As always, listen to your body, and remember that the goal is to feel good in your practice.
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