ojai news at The Ojai Post :: blog, newspaper, events in Ojai, California

In my classes for people at midlife and older, even octogenarians new to yoga, who may not have stretched for many years and who may initially have trouble kneeling and getting down and back up from the floor, can begin to enjoy Downward-Facing Dog.

Downward-Facing Dog Pose is a halfway-inverted position that almost everyone can safely practice. It gives many of the same benefits as the classic yoga Headstand. Downward-Facing Dog inverts the internal organs and increases blood flow to the head.

A weight-bearing pose, Downward-Facing Dog strengthens the bones and muscles of the hands, wrists, arms and shoulders, and stimulates bones to retain calcium, thus helping to prevent osteoporosis. The whole spinal column is lengthened, abdominal muscles are strengthened and neck tension is released. Older students often report that they regain lost height after consistently practicing Downward-Facing Dog and other yoga poses.

It is not unusual for people who are new to yoga to discover that their arm muscles quiver when they first try to stay in the pose for a few breaths. Older beginners may have arthritis in their fingers, or wrist problems that make it painful to bear weight on their hands.

Practicing the Downward-Facing Dog with the help of yoga props, such as blocks, chairs and yoga wall ropes, helps relieve arthritis of the shoulders, elbows, wrists and fingers, and makes it possible to safely enjoy the benefits of this rejuvenating pose.

When I see that a student’s hands are already so stiff that they can no longer place their hands flat on a wall or floor, I usually have them try Half Dog Pose with a chair and Hanging Downward-Facing Dog Pose with wall ropes. Then they can begin gently stretching the wrists and gradually reintroducing weight bearing in simple positions, such as getting on hands and knees.

Practice Downward-Facing Dog by itself, with other yoga poses, or before or after walking, bicycling or other outdoor activities.

How to Practice:

Downward-Facing Dog Pose with a Chair
View image

Put a sturdy, level chair against a wall. Stand with your feet hip-width apart. Bend forward and position your hands on the front edge of the chair seat. Keeping your hands on the chair, step back about three feet until your arms are straight. Press your thigh bones and bottom back until you feel a good stretch.

Breathe calmly and freely. Smile so your face muscles relax. Stay in the pose for about one minute.

To come out of the pose, step toward the chair. Inhale as you bend your knees, and stand up. Sit down in the chair for a few moments if you need to rest.

Tall people can experiment with placing their hands on a higher surface, if necessary.

You can also practice Upward-Facing Dog Pose with a Chair:
View image

Tip: Put a folded sticky mat over the seat to lightly pad the heels of your hands. Moving back and forth from Downward Facing Dog into Upward Facing Dog with a chair, will build strength in your wrists, arms, and shoulders. Using a chair will gently familiarize your wrists with weight bearing so that you can safely practice these poses from the floor.

Downward-Facing Dog Pose from the Floor
View image

Begin on your hands and knees, on a non-slippery surface. Position your knees slightly behind your hips, toes curled under, your feet and knees hip width apart. Place your hands slightly in front of your shoulders, shoulder distance apart. Spread all ten fingers wide apart and press both hands down into the floor.

On an exhalation, lift your buttocks toward the ceiling, straightening your legs, so that your body forms a high upside-down V or pyramid shape.

Press your hands deeper into the floor, stretching the thigh bones back. After stretching for a few breaths with your heels lifted, press your heels down toward the floor. Breathe smoothly and naturally.

Release and come back to kneeling on all fours. Lower your bottom back toward your heels as you fold your torso onto your thighs and lay your forehead on the floor or a folded blanket (Child’s Pose).

Rest in Child’s Pose for about a minute.

Caution: Do not practice with your hands on the floor if you have glaucoma or retinal problems or if you suffer from a hiatal hernia. Do not stay in the pose if your back hurts or if you feel unusual pressure in the head or dizziness. Consult a qualified instructor who can discuss your health issues with your doctor.

If your wrists are painful, place a folded sticky mat or yoga wedge underneath the heel of your hands, so the wrist is slightly elevated and supported by the extra cushioning. Many of my students with wrist problems use a yoga prop called “Gripitz," (available at gripiz.com) a pair of lightweight ergonomic blocks designed to make it possible to safely bear weight on the hands and wrists.

If you have serious wrist problems including carpal tunnel syndrome, or previous fracture or surgery sites that are stiff and painful, please consult your health care provider before attempting poses that require weight bearing on the wrists.

Photo credit: Jim Jacobs

For more Yoga in the Ojai Valley -- Your Daily Yoga Vitamin, see

http://www.ojaipost.com/2008/02/yoga_in_the_ojai_valley.shtml