My frustration with Downward Dog

[DeannaTS]

I have always dreaded doing moves like Downward Dog & stepping through from Plank to Spiderman type moves. I think I've figured out why they are so frustrating for me. The answer...short arms. Short arms decrease the distance between the torso and the floor, requiring a more severe hip flexion to bring the knee up to the elbow, often resulting in "sagging" or "hitching" of the hips to compensate for the lack of reach. The Spider-Man plank is a dynamic, high-intensity move that demands significant core strength to prevent rotation. When arms are short, the ability to maintain a straight, stable line (from head to toe) becomes harder during the transition, often leading to unwanted hip movement. This hurts my messed up low back & really bothers my shoulder replacement because of the extra load on the shoulders. In order to step my leg forward from a plank position, I have no choice but to lift my hand off of the floor to allow room for my leg to move forward, which tends to throw me off balance. It also explains why moves like Triangle Pose are so frustrating for me. (I suspect it's also why burpee/mountain climber moves bother me too. I'm always wanting to do them with my fists instead of my hands flat.) Using yoga blocks helps a lot but sometimes trying to move them around during workouts is frustrating in itself, especially during flows. Now I understand why I've never cared for yoga.

What do you guys think?

When I do Downward Dog with yoga blocks, I actually love the way it feels! It's starting to make sense now!

 

[Debinmi]

Interesting observations! My legs are proportionatley longer than my torso/upper body. I've always had a little trouble going from plank to lunges, even in my 20's when I was more supple. I also never cared much for traditional yoga classes, but always have done some type of stretching/mobility because I tend to be less supple than others and recognized the need to not neglect it. I now almost always use yoga blocks or bolsters to help, or a bench or the seat of a chair to elevate my upper body. Helps. I do some "Body by Yoga" (aka Man Flow Yoga) workouts and he always seems to show modifications to make various yoga poses more accessible. As we age we tend to lose mobility/flexibility faster than strength and cardio endurance so having someone show me how to make the various poses more accessible helps. I suppose a class with a live instructor at a yoga facility could help for modifications too. I also have a lot of arthritis in my thumb joints so I have to accomodate that too cuz downward dog and plank poses put alot of pressure on those thumb joints.

@DeannaTS - Nice to see you back on the forums - been awhile!

 

[aqua girl]

All those moves you mentioned are not favorites of mine, or I find hard to do, probably all for the same
reasons! You are not alone!

 

[Hazlady]

When I do Downward Dog, I have my knees bent and I'm up on my toes. My Pilates instructor taught me this modification. I don't have the flexibility to get my heels to the floor, and this is the only way I can get my hips up and back. If I straighten my legs my body weight comes forward and puts more pressure through my hands and shoulders and I lose my alignment. I also use yoga blocks to modify a lot of moves.

 

[snowlover]

I love downward facing dog and enjoy yoga. I think most people have difficulties, for whatever reason, with yoga moves but you have to give yourself some grace and work within your abilities. I have very long legs and a short torso so certain things I may not be able to do quite the way it is shown but I bet I can do other poses more easily because of my long legs. Remember, yoga is not about being "perfect" and executing poses exactly how it is being shown. I think if you approach yoga with an open mind and just do that best you can at the moment, you can always benefit.

 

[FitSaxe]

I am not into spiritual yoga at all. As physical activity, I am learning to like it because it has some benefit.
The more I do most of "those hated move", more flexibility and mobility I gain.

 

[UsedtobeMissGrant]

I am not into spiritual yoga at all. As physical activity, I am learning to like it because it has some benefit.
The more I do most of "those hated move", more flexibility and mobility I gain.

I feel you with the spiritual yoga. I tried a class once and the teacher told us to take all our worries and imagine them tied up in a bin bag so as not to think about them. As soon as she said it, my worries were all I could think about. She also said it was up to us if we wanted to take the bag of worries with us when we left or just leave them behind. It was a bit unrealistic for me and I never went back. I completely get being in the moment, not dwelling on the past or thinking about the future but that bag of worries thing really irritated me

 

[Kellyro77]

I enjoy yoga's spiritual and physical benefits. The encouragement to slow down and breathe deep through difficult poses and stretches just helps calm my nervous system. That's part of the original point of yoga is to develop the skill of calming oneself through difficulties.

Do I lose my sh!t despite a regular spiritual meditative practice? Yup. But I probably hold on to my grievances for far less time than I did before I started working on some real spiritual connection.

Anyway - this is a fitness forum, though, and I totally get it that some people don't care for the spiritual "mumbo jumbo" going on in what's supposed to be, for them, an opportunity to do something beneficial for their bodies.

Like others - I have physical limitations, too, and cannot do some particular poses. I just work with it and modify as needed to make it more feasible for me to do them. And, unless the pose causes me real pain, I do find the more I work with the pose, it get easier and easier to do as my body adapts. Ie: for the longest time, I could NOT do forward-folds and touch my toes - my hamstrings were far too tight. I can do it now, though, in part because I keep working on it.

If you've not tried it yet, Cathe's LMR Restorative Yoga is a great one where she uses blocks to help you get into poses that might otherwise be uncomfortable without them.

 

[FitSaxe]

And, unless the pose causes me real pain, I do find the more I work with the pose, it get easier and easier to do as my body adapts. Ie: for the longest time, I could NOT do forward-folds and touch my toes - my hamstrings were far too tight. I can do it now, though, in part because I keep working on it.

Still working on that too!

BTW Yoga restorative is being visited on regular basis.

I Wish Cathe made workout. When I need longer time to restore i pull out PERFECT 30 flow.

 

[UsedtobeMissGrant]

I enjoy yoga's spiritual and physical benefits. The encouragement to slow down and breathe deep through difficult poses and stretches just helps calm my nervous system. That's part of the original point of yoga is to develop the skill of calming oneself through difficulties.

Do I lose my sh!t despite a regular spiritual meditative practice? Yup. But I probably hold on to my grievances for far less time than I did before I started working on some real spiritual connection.

Anyway - this is a fitness forum, though, and I totally get it that some people don't care for the spiritual "mumbo jumbo" going on in what's supposed to be, for them, an opportunity to do something beneficial for their bodies.

Like others - I have physical limitations, too, and cannot do some particular poses. I just work with it and modify as needed to make it more feasible for me to do them. And, unless the pose causes me real pain, I do find the more I work with the pose, it get easier and easier to do as my body adapts. Ie: for the longest time, I could NOT do forward-folds and touch my toes - my hamstrings were far too tight. I can do it now, though, in part because I keep working on it.

If you've not tried it yet, Cathe's LMR Restorative Yoga is a great one where she uses blocks to help you get into poses that might otherwise be uncomfortable without them.

That’s really interesting. I hope my reply didn’t come off as disparaging in any way - that wasn’t my intention at all. The spiritual aspect just isn’t for me but I respect others‘ belief systems and understand that it’s important and helpful for others.

 

[FitSaxe]

I respect anyone belief's choice.

 

[Braille]

I feel you with the spiritual yoga. I tried a class once and the teacher told us to take all our worries and imagine them tied up in a bin bag so as not to think about them. As soon as she said it, my worries were all I could think about. She also said it was up to us if we wanted to take the bag of worries with us when we left or just leave them behind. It was a bit unrealistic for me and I never went back. I completely get being in the moment, not dwelling on the past or thinking about the future but that bag of worries thing really irritated me

Thank you! I thought I was the only one like that. lol I have learned to focus on the moves and my body when doing Tai Chi or Yoga (just as I do with cardio or strength training), I do different types of exercises for different reasons, and they all do different thing for my body and mind. Yoga and Tai Chi "calm" me, while strength and training tend to "rev me up", but ALL take my mind off of worries. The LAST thing I want while I'm working out is for someone to ask me to bring all of my worries/stressors into my workout session and DO anything with them. lol Those problems can wait until I'm done working out, and I prefer to resolve problems, rather than "bundle them up", forget about them, and then later discover that they've grown into bigger problems. Exercise helps me to stay physically fit, but I also use it to "mentally recharge". It does not make problems "go away".

 

[Braille]

I, too, have a shorter upper torso, with longer legs, so I have to use blocks for many moves. I also use wedges to support my hands for some of the moves that put too much strain on my wrists. So... I end up with a rather cluttered workout area during yoga.. not as bad as my strength training days though. I make a total pigsty of my workout area with some of Cathe's more equipment heavy videos. lol I call all of the equipment "my toys". lol

 

[Debinmi]

Yoga and Tai Chi "calm" me,

This is an aspect I enjoy with Tai Chi and Restorative or Yin Yoga also. I took an in-person Tai Chi class while recovering from shoulder surgery years ago to supplement my PT. I think it helped me with stress and flexibility. I have a bunch of Lee Holden QI Gong dvds tucked away somewhere. You mentioning it reminded me .... I'm going to find them! Thanks!

 

[DeannaTS]

Interesting observations! My legs are proportionatley longer than my torso/upper body. I've always had a little trouble going from plank to lunges, even in my 20's when I was more supple. I also never cared much for traditional yoga classes, but always have done some type of stretching/mobility because I tend to be less supple than others and recognized the need to not neglect it. I now almost always use yoga blocks or bolsters to help, or a bench or the seat of a chair to elevate my upper body. Helps. I do some "Body by Yoga" (aka Man Flow Yoga) workouts and he always seems to show modifications to make various yoga poses more accessible. As we age we tend to lose mobility/flexibility faster than strength and cardio endurance so having someone show me how to make the various poses more accessible helps. I suppose a class with a live instructor at a yoga facility could help for modifications too. I also have a lot of arthritis in my thumb joints so I have to accomodate that too cuz downward dog and plank poses put alot of pressure on those thumb joints.

@DeannaTS - Nice to see you back on the forums - been awhile!

Hi! I think when my sis comes to visit in the next couple of months, I'm going to ask her to give me some personal instruction with the yoga using blocks. She's a fitness instructor (mainly barre) & she loves yoga. I have tried my whole life to like yoga & NEVER could. This may be why. I DEFINITELY started losing mobility as I age & now don't neglect it. I'm like you with the CMC joint arthritis. My thumbs get angry if I put too much pressure on them. It makes trying to grip or pinch anything a challenge, don't you think? If I eat right & keep the inflammation down, I do better with any pain in my body, especially my joints. Thanks for the welcome back! I'll be popping in from time to time!

 

[DeannaTS]

When I do Downward Dog, I have my knees bent and I'm up on my toes. My Pilates instructor taught me this modification. I don't have the flexibility to get my heels to the floor, and this is the only way I can get my hips up and back. If I straighten my legs my body weight comes forward and puts more pressure through my hands and shoulders and I lose my alignment. I also use yoga blocks to modify a lot of moves.

I was doing those same modifications but really didn't feel much except pressure on my shoulders. But when I tried modifying with the yoga blocks, it made a huge difference & I really got a wonderful lengthening stretch through the entire back side of my body that I hadn't really felt before.

 

[DeannaTS]

I love downward facing dog and enjoy yoga. I think most people have difficulties, for whatever reason, with yoga moves but you have to give yourself some grace and work within your abilities. I have very long legs and a short torso so certain things I may not be able to do quite the way it is shown but I bet I can do other poses more easily because of my long legs. Remember, yoga is not about being "perfect" and executing poses exactly how it is being shown. I think if you approach yoga with an open mind and just do that best you can at the moment, you can always benefit.

Even in my 20's, I didn't like yoga. And I had no thoughts one way or the other about liking it or not. I think as I've tried over the years, I've had more issues with aging & injuries. After my shoulder replacement, yoga got even more frustrating because the range of motion is restricted. It makes many poses nearly impossible for me to do properly aligned. A good example is triangle pose. I can get my arm up, but there's no way I can get it in alignment so it throws the whole pose off. There are just certain ranges the replacement cannot do. For instance, when reaching behind my back, there's no way I can get my hand any higher than my back pocket. And then my messed up low back will rear its ugly head sometimes. I do incorporate Cathe's yoga on a regular basis but it's maybe only 3 times a month.

 

[DeannaTS]

I am not into spiritual yoga at all. As physical activity, I am learning to like it because it has some benefit.
The more I do most of "those hated move", more flexibility and mobility I gain.

I'm not into the spiritual yoga. I just add it in to get the benefits of the moves best I can.

 

[Debinmi]

. I also use wedges to support my hands for some of the moves that put too much strain on my wrists

I don't have a wedge. I take it is used with your fingers on the down-slope? So the wrist is less flexed?

It makes trying to grip or pinch anything a challenge, don't you think?

OMGoodness. I can't tell you how many potted plants went flying when it was getting worse and I just grabbed them with one hand to take to the sink to water. Lol. I had to train myself how to hold things differently so as to not drop them. I'm so careful now with dumbells doing things like chest presses and pullovers. I feel safer using my barbell these days for any weight going over my body, even shoulder presses.

 

[DeannaTS]

I enjoy yoga's spiritual and physical benefits. The encouragement to slow down and breathe deep through difficult poses and stretches just helps calm my nervous system. That's part of the original point of yoga is to develop the skill of calming oneself through difficulties.

Do I lose my sh!t despite a regular spiritual meditative practice? Yup. But I probably hold on to my grievances for far less time than I did before I started working on some real spiritual connection.

Anyway - this is a fitness forum, though, and I totally get it that some people don't care for the spiritual "mumbo jumbo" going on in what's supposed to be, for them, an opportunity to do something beneficial for their bodies.

Like others - I have physical limitations, too, and cannot do some particular poses. I just work with it and modify as needed to make it more feasible for me to do them. And, unless the pose causes me real pain, I do find the more I work with the pose, it get easier and easier to do as my body adapts. Ie: for the longest time, I could NOT do forward-folds and touch my toes - my hamstrings were far too tight. I can do it now, though, in part because I keep working on it.

If you've not tried it yet, Cathe's LMR Restorative Yoga is a great one where she uses blocks to help you get into poses that might otherwise be uncomfortable without them.

I don't do the spiritual side of yoga, although I know many people do & enjoy it. I have done the LMR Yoga & I think of all of Cathe's, this one is my favorite. I love to do the restorative yoga before bed. I also enjoy her Chair Yoga.