Students who struggle with Downward-Facing Dog may have limited range of motion (ROM) in one or more of four important joints. Learn how to assess your students' ROM and help them modify their Down Dog.
By Paul Grilley
Long Dogs and Short Dogs Downward-Facing Dog is one of the most popular asanas because it works several different parts of the body at once. By slightly altering the Down Dog alignment, it can become several different poses. This variability is why Down Dog shows up in so many different sequences and classes.
There are many subtle variations of Downward-Facing Dog, but they can be divided into two standard variations: Long Dogs and Short Dogs. Stepping further back with the feet produces Long Dogs. The arms and shoulders bear more weight in these poses. To perform Short Dogs, step back only a little, not as far as in a normal Down Dog. Short Dogs are more like a forward bend in that less weight is on the hands and more is on the feet.
Long Dog works the shoulders and spine. It requires more strength from the chest, torso, shoulders, and arms. The precaution to take when teaching Long Dog is to be sure the students' hands or feet do not slip. This may require them to brace their feet against a wall, while using a mat with good traction for their hands.
Long Dog also works the calf muscles. When a student steps back into a Long Dog, the ankle joint must flex more if the heels are to stay on the ground. This results in a deeper stretch of the calf muscles.
If you want to isolate the shoulders or spine but don't want your students to step back into a Long Dog, then have them slightly bend both knees instead. This makes it easier to push their hips back and isolate the shoulders and spine, but it doesn't require as much upper body strength as the basic Long Dog.
Short Dog, on the other hand, works the hamstrings. It requires less upper body strength but more hamstring flexibility. Sometimes Short Dog is also preferable because it takes some weight, and therefore strain, off of the arms and wrists.
The Four Sections of Downward Dog Downward Dog affects four specific sections of the body: the shoulders, spine, hamstrings, and calves. Simple tests explore students' range of motion (ROM) in each of these areas. Once you have determined which body section you are trying to emphasize, you can suggest that your students adopt the appropriate variation of Long Dog or Short Dog.
By Paul Grilley
Long Dogs and Short Dogs Downward-Facing Dog is one of the most popular asanas because it works several different parts of the body at once. By slightly altering the Down Dog alignment, it can become several different poses. This variability is why Down Dog shows up in so many different sequences and classes.
There are many subtle variations of Downward-Facing Dog, but they can be divided into two standard variations: Long Dogs and Short Dogs. Stepping further back with the feet produces Long Dogs. The arms and shoulders bear more weight in these poses. To perform Short Dogs, step back only a little, not as far as in a normal Down Dog. Short Dogs are more like a forward bend in that less weight is on the hands and more is on the feet.
Long Dog works the shoulders and spine. It requires more strength from the chest, torso, shoulders, and arms. The precaution to take when teaching Long Dog is to be sure the students' hands or feet do not slip. This may require them to brace their feet against a wall, while using a mat with good traction for their hands.
Long Dog also works the calf muscles. When a student steps back into a Long Dog, the ankle joint must flex more if the heels are to stay on the ground. This results in a deeper stretch of the calf muscles.
If you want to isolate the shoulders or spine but don't want your students to step back into a Long Dog, then have them slightly bend both knees instead. This makes it easier to push their hips back and isolate the shoulders and spine, but it doesn't require as much upper body strength as the basic Long Dog.
Short Dog, on the other hand, works the hamstrings. It requires less upper body strength but more hamstring flexibility. Sometimes Short Dog is also preferable because it takes some weight, and therefore strain, off of the arms and wrists.
The Four Sections of Downward Dog Downward Dog affects four specific sections of the body: the shoulders, spine, hamstrings, and calves. Simple tests explore students' range of motion (ROM) in each of these areas. Once you have determined which body section you are trying to emphasize, you can suggest that your students adopt the appropriate variation of Long Dog or Short Dog.
