This is a good video if the goal is to solely discuss hamstring flexibility. However, there are more progressions and variations in this pose that engage different parts of the body while in downward dog. The most important points that you've mentioned are #1 and #3, but #2 is not wrong by any means. It's more important to achieve a nice line going down the back rather than heels touching the floor, and if taking a micro-bend in the knees helps to reach that spinal goal then it's okay to take that variation. Bending of the knees also helps create more stability in students who do not have a strong core yet, and will encourage them to press their thumb and index fingers into the ground. These points will then likely lead to a student learning how to engage their core by tucking their belly up and in, breathe deeper, and achieve heels touching the floor.
Yeah that's what my yoga teachers have always told me to do so I was kindof surprised to see it listed as a mistake. I can't keep a straight line without bending my knees.
@@travelwell6049 I definitely benefited from the hamstring stretches that were provided outside of downward dog pose. I posted my comment as a safety tip for others who are trying to achieve a better downward dog, so those who naturally bend their knees are not discouraged by this pose - it's not wrong to have a micro-bend and is dependent on an individual's comfort. It's very common for people to bend their knees to reach the complete spinal alignment. Hope this helps!
@@nicolasjudelarnerd1127 good points. The energetic body in yoga is focused on the flows of energy through the shape we take in each asana, so most important straight spine, sitting bones pointing to the sky. If you have to bend legs to achieve this this also my yoga teacher says it's absolutely better to bend knees the goal is keeping those energetic lines to facilitate energy flow.
I found this stretch really helpful for opening my shoulders. I have recently joined Yoga along with my bodyweight Training and they make us do this stretch alot😀
Wow subscribed. This is exactly what I needed. I’ve been doing downward dog incorrectly for a *very* long time yet never had a yoga teacher tell me so 🥲 now that i’m trying to use yoga to supplement my indoor climbing, i’m realizing how not flexible i am and trying to figure out how to improve that! So thank you very much 🎉
I generally think this channel is an excellent resource for calisthenics. However, calling any of the stated "mistakes" as "mistakes" misses the point of yoga positions. The pose itself is a means to an "end point" that has no end. Therefore it is the direction or intention that is the yoga pose. With down dog, one intention is to stengthen and lengthen the straight leg end range - whatever that my be. Similarly it is meant to challenge that straight leg flexion length via the calf dorsiflexion - heels towards the floor. As for the back, the goal is top down spinal thoracic extension - meaning T1 towards T12. Lumbar extension is less important and once thoracic extension goals have been met, the goal would be towards lumbar neutral spine. Lastly, the intention with shoulder flexion would again be to stengthen and lengthen, focused firstly on the anterior chain (pectoralis major & minor) and then on the lats. Circling back to the lumbar spine in this pose, let's remember what how the lats affect the lumbar spine's status of flexion or extion! This vidoe doesn't even touch what is happening witht he more subtle refinements of ankle invesion/eversion and forearm pronation supination (downstream of arm internal/external rotation). Down dog is one of the best yoga poses for the modern human to master - the "intention".
He actually have a video of books he recommended not all the books he read + I reckon when you do things with heart you learn over time from different sources like meeting people, books, internet and your own experience with the process
Mistake 1 can be corrected by spreading fingers wide and pressing through the thumb and index finger a lot… The back rounds you’ll probably find that part isn’t pressing or even on the ground much. Then the hamstrings start to open up better when you work with the way the upper body was designed (not the roundedness we distorted).
You’re 100% right: this is why athletes that focus on strength training have a hard time doing a number of yoga possess ... folks that have less muscles tend to have better form in yoga ... ultimately it’s flexibility in various parts of the bosy
Tom. I’ve been doing your 15min Hamstring Flexility & Pancake Follow a long Routine everyday for a few weeks now. Never in my life thought I would be so flexible, but still got along way to go. Next stop is Jefferson CURL do it Right Video. 🙏🏾 you Tom like you said in a earlier Video Reply to me “There is always something you can work on “ while up body is recovering. That motivated to find my weakness & work on it. Really appreciate that Comment Back Tom as Calisthenics means so much to me right now. Much Love & support ✌🏾 🤙🏾🔥🦶🏾 kicking that Like 😁💪🏾😎👍🏾button.
Mikey David got to www.bodyweightwarrior.co.uk/app you can download the app (applied version of the ebook) or download the ebook at the bottom of the page
My hamstrings have always been tight and I can't possibly do this even with over 70 cm hand elevation and I can't find a place in my home where I could try a higher elevation, lol. I guess I gotta try the hamstring flexibility routine first
I have injury on my back/leg and have always had terrible hamstring/back flexibility. I've started doing this several times a day in hopes of getting more flexible and maybe building some strength while at it. Already see small progress.
There is nothing wrong with bending the knees....You should actually when starting and gradually get better. Stretching hamstrings other ways is good, but practicing this movement is what will loosen your hammies up over time. I like your videos, just wanted to point that out lol
Hi I have just started yoga 6 months now I’m struggling with my downward dog I can’t take more than 2 steps to move my legs in to finish I like your video any suggestions you have I would appreciate I’m 69 very fit walking cycling I’m very annoyed I can’t get it .mareé
My shoulders just burn up after 10 seconds. I fall on the floor in a heap while everyone else is relaxing. I don't get it. I'm 6ft 70kg. Can't do dd. I've stopped yoga because I'm lost on this point. None of your points here referenced my issue.
@tomMerrick I get low back irritation after I practice this pose even if I execute the box regression and I am on Apt while I perform the stretch. When I perform the Jefferson curl I have zero issues and afterwards I feel fantastic. What might be going wrong?
I have no idea if I’m doing any of this stuff rite. It’s so brutal though. When to flex quads when not to. Always thought if you were engaging the glutes you are engaging the hammies. 🤔
I get low back irritation after I practice this pose even if I execute the box regression and I am on Apt while I perform the stretch. When I perform the Jefferson curl I have zero issues and afterwards I feel fantastic. What might be going wrong?
Just curious, it looks like you went from extremely kyphotic at the beginning to mostly just kyphotic in your lower back. Is there any chance you still didn’t fix the round in your back? You flattened your thorax, added a little lordosis in your upper lumbar and the lumbar/thorax junction, continued to remain beyond flat (rounded) in more of your lumbar. When you say lower back, do you mean your lower lumbar or lower thorax? As you were doing those alterations, it looked like as soon as you ended your hamstring ROM (for that body position) you simply placed more flexion in your lumbar. Maybe you have a small amount of instability in your lumbar in comparison to your hamstrings (seemed to show up in a couple other clips of yours as well). Curious what you think?
I want to increase my height and wanted to see a guy do it, but u are telling the mistakes people make, i wanted to see you do it step by step, i kinda know how to do it, but my posture isn't that perfect and i don't feel a stretch
It takes time. Sometimes people walk in so they have a closer distance between hands and feet and the heels touch. But they are cheating to pose. The heels touching isn't soooo important, we just think is it. Hands and feet should be close to the same distance of a plank.
This position really hurts even when my knees are bent. I am trying to correct knock knees and for the most part all the stretches hurt around the back of my knees anyone know how to help it's been a month and I'm not sure I'm doing things wrong/right by enduring the pain and not seeing any progress
Lovely clear instructions and delivery but this video rather misses the point of yoga. Bent knees are absolutely acceptable in this (and many other asanas) and the point is not to pull off a perfect pose but to find freedom of movement and mindfulness within a dynamic stretch whilst carefully listening to the body, on any given day. Many benefits of this particular pose (and indeed many other yoga poses) IS lengthened hamstrings and increased flexibility but that should never be the primary concern. Good positioning is important but better to take cues from a yoga instructor who would be able to help you settle into the poses rather than force the shapes. 🙌🏼 🧘🏻♀️🧘🏻🧘🏽♂️ Yoga should be about finding space in poses and the BREATHWORK is the key.
OMG Tom! This is proof that Tom actually responds to requests! Thank you so much Tom.
This is a good video if the goal is to solely discuss hamstring flexibility.
However, there are more progressions and variations in this pose that engage different parts of the body while in downward dog. The most important points that you've mentioned are #1 and #3, but #2 is not wrong by any means. It's more important to achieve a nice line going down the back rather than heels touching the floor, and if taking a micro-bend in the knees helps to reach that spinal goal then it's okay to take that variation.
Bending of the knees also helps create more stability in students who do not have a strong core yet, and will encourage them to press their thumb and index fingers into the ground. These points will then likely lead to a student learning how to engage their core by tucking their belly up and in, breathe deeper, and achieve heels touching the floor.
Yeah that's what my yoga teachers have always told me to do so I was kindof surprised to see it listed as a mistake. I can't keep a straight line without bending my knees.
Maybe if you already know everything about that, you wouldn't benefit from this video as much.
@@travelwell6049 I definitely benefited from the hamstring stretches that were provided outside of downward dog pose. I posted my comment as a safety tip for others who are trying to achieve a better downward dog, so those who naturally bend their knees are not discouraged by this pose - it's not wrong to have a micro-bend and is dependent on an individual's comfort. It's very common for people to bend their knees to reach the complete spinal alignment. Hope this helps!
@@nicolasjudelarnerd1127 good points. The energetic body in yoga is focused on the flows of energy through the shape we take in each asana, so most important straight spine, sitting bones pointing to the sky. If you have to bend legs to achieve this this also my yoga teacher says it's absolutely better to bend knees the goal is keeping those energetic lines to facilitate energy flow.
Bending the knee also helps to create more stability in political situation of Westeros, right?
I found this stretch really helpful for opening my shoulders. I have recently joined Yoga along with my bodyweight Training and they make us do this stretch alot😀
Wow subscribed. This is exactly what I needed. I’ve been doing downward dog incorrectly for a *very* long time yet never had a yoga teacher tell me so 🥲 now that i’m trying to use yoga to supplement my indoor climbing, i’m realizing how not flexible i am and trying to figure out how to improve that! So thank you very much 🎉
I have tight hamstrings and poor shoulder mobility FML. Lol. I'll still keep working on it
I teach yoga and I always recommend your videos to my students for proper technique to cool-down stretches. thanks for the great content!
Bro casually flexed his handstand.😏😏 but we love itt😍😍😍
This so helpful. Exactly what I needed. Thank you!!!
I feel super limber after spending 1-2 minutes in downward dog position. Useful exercise, it reveals many flexibility limitations a person may have.
Tamara it is such a good one stretch for all
I generally think this channel is an excellent resource for calisthenics. However, calling any of the stated "mistakes" as "mistakes" misses the point of yoga positions. The pose itself is a means to an "end point" that has no end. Therefore it is the direction or intention that is the yoga pose. With down dog, one intention is to stengthen and lengthen the straight leg end range - whatever that my be. Similarly it is meant to challenge that straight leg flexion length via the calf dorsiflexion - heels towards the floor. As for the back, the goal is top down spinal thoracic extension - meaning T1 towards T12. Lumbar extension is less important and once thoracic extension goals have been met, the goal would be towards lumbar neutral spine. Lastly, the intention with shoulder flexion would again be to stengthen and lengthen, focused firstly on the anterior chain (pectoralis major & minor) and then on the lats. Circling back to the lumbar spine in this pose, let's remember what how the lats affect the lumbar spine's status of flexion or extion! This vidoe doesn't even touch what is happening witht he more subtle refinements of ankle invesion/eversion and forearm pronation supination (downstream of arm internal/external rotation). Down dog is one of the best yoga poses for the modern human to master - the "intention".
Plz make a video on how you gained knowledge i mean the books that you read and all other stuff.
He actually have a video of books he recommended not all the books he read + I reckon when you do things with heart you learn over time from different sources like meeting people, books, internet and your own experience with the process
@@SurjeetKandasiFitness thanks
Unfortunately a lot was through various courses and then my own experimentation with positions. Hard to summarise into a video :)
@@BodyweightWarrior No problem! we learn alot from your vidz 🙌
This helped so much. I'd always try and wasn't able to hold it, so I ended up skipping it altogether doing another pose.
Very good material. Thank you very much. I struggle with this position.
Now we need a Middle splits follow along video ❤️
Mistake 1 can be corrected by spreading fingers wide and pressing through the thumb and index finger a lot… The back rounds you’ll probably find that part isn’t pressing or even on the ground much. Then the hamstrings start to open up better when you work with the way the upper body was designed (not the roundedness we distorted).
Tom is back! 😉
You’re 100% right: this is why athletes that focus on strength training have a hard time doing a number of yoga possess ... folks that have less muscles tend to have better form in yoga ... ultimately it’s flexibility in various parts of the bosy
Tom. I’ve been doing your 15min Hamstring Flexility & Pancake Follow a long Routine everyday for a few weeks now. Never in my life thought I would be so flexible, but still got along way to go. Next stop is Jefferson CURL do it Right Video. 🙏🏾 you Tom like you said in a earlier Video Reply to me “There is always something you can work on “ while up body is recovering. That motivated to find my weakness & work on it. Really appreciate that Comment Back Tom as Calisthenics means so much to me right now. Much Love & support ✌🏾 🤙🏾🔥🦶🏾 kicking that Like 😁💪🏾😎👍🏾button.
Heeyy, I've downloaded your full body mobility routine in your site, could you do a follow along of it?
How much is it?
@@mikeydavid7209 I downloaded the free one he put a link on one of the videos
Mikey David got to www.bodyweightwarrior.co.uk/app you can download the app (applied version of the ebook) or download the ebook at the bottom of the page
Hi Tom thanks for your content brother I will check out the two videos you recomended, all the best from Adelaide Australia.
kieran franey I live in Adelaide too 🙂
My hamstrings have always been tight and I can't possibly do this even with over 70 cm hand elevation and I can't find a place in my home where I could try a higher elevation, lol. I guess I gotta try the hamstring flexibility routine first
could you do a video on neck stretching & neck health in general, like chin tuck exercises etc? thanks 😇
My fave stretch. Great vid!
I have injury on my back/leg and have always had terrible hamstring/back flexibility. I've started doing this several times a day in hopes of getting more flexible and maybe building some strength while at it. Already see small progress.
realizing I make all the mistakes lol. That explains why I struggle with it
There is nothing wrong with bending the knees....You should actually when starting and gradually get better. Stretching hamstrings other ways is good, but practicing this movement is what will loosen your hammies up over time. I like your videos, just wanted to point that out lol
I want to be able to this I love stretching but when ever I do this I cant do it properly and I get frustrated
Amazing progress on your one arm hand stand there :)
2:55 girl on bike looks very jealous... lol
Hi!
Thanks for the video. How long would you suggest to hold the position (or how many reps) in case not to overstrech/overwork yourself?
"I am not a yoggy " that sounded so funny
we're all gonna die ‘yogi’ is somebody who practices yoga :)
Progressions are great! Gotta use IT.
Hi I have just started yoga 6 months now I’m struggling with my downward dog I can’t take more than 2 steps to move my legs in to finish I like your video any suggestions you have I would appreciate I’m 69 very fit walking cycling I’m very annoyed I can’t get it .mareé
I always have problems trying to do this. My legs shake so bad. I'm afraid to go back to Yoga because it is so difficult for me.
I’d like to find a vid for what a total beginner needs to work on in offer to progress to head/hand stands
Nice video! Thanx you!
2:37 i feel some crampiness in my hip when i do that position
My shoulders just burn up after 10 seconds. I fall on the floor in a heap while everyone else is relaxing. I don't get it. I'm 6ft 70kg. Can't do dd. I've stopped yoga because I'm lost on this point. None of your points here referenced my issue.
I’m having trouble keeping my foot flat when doing it
NEEDED THIS 🙏
@tomMerrick I get low back irritation after I practice this pose even if I execute the box regression and I am on Apt while I perform the stretch.
When I perform the Jefferson curl I have zero issues and afterwards I feel fantastic. What might be going wrong?
Thanks @Tom Merrick
Another great video in the Do It Right series!
I think the playlist for this series is not quite up-to-date.
Cheers!
Jordan Lariviere you’re right, on it today
for me the entire issue is shoulder flexibility...thanks ill try it from higher
Very well explained;)
Thank You bro!!!
Step one take off your shoes. Step two give gratitude to your guru. Step three... oh :)
I have no idea if I’m doing any of this stuff rite. It’s so brutal though. When to flex quads when not to. Always thought if you were engaging the glutes you are engaging the hammies. 🤔
I get low back irritation after I practice this pose even if I execute the box regression and I am on Apt while I perform the stretch.
When I perform the Jefferson curl I have zero issues and afterwards I feel fantastic. What might be going wrong?
Brother
I always feel much hardship whenever I try to do this downward correctly.
Doesn't this exercise hurt your hamstring while you perform?
It's with practice
i watched this, cuz i have that workout in my calisthenic program
What if the heels come off the ground, is that something usual?
hey Tom where did u get this Handstand t-shirt I want one like it
Abdel Rahman Moslem from Ardour 👍
Just curious, it looks like you went from extremely kyphotic at the beginning to mostly just kyphotic in your lower back. Is there any chance you still didn’t fix the round in your back? You flattened your thorax, added a little lordosis in your upper lumbar and the lumbar/thorax junction, continued to remain beyond flat (rounded) in more of your lumbar. When you say lower back, do you mean your lower lumbar or lower thorax? As you were doing those alterations, it looked like as soon as you ended your hamstring ROM (for that body position) you simply placed more flexion in your lumbar. Maybe you have a small amount of instability in your lumbar in comparison to your hamstrings (seemed to show up in a couple other clips of yours as well). Curious what you think?
I want to increase my height and wanted to see a guy do it, but u are telling the mistakes people make, i wanted to see you do it step by step, i kinda know how to do it, but my posture isn't that perfect and i don't feel a stretch
I can’t straighten my legs and yoga teacher said I can bent the knees cause I’m a beginner
It’s impossible for me to do that without being on my tip toes and that straight
But when my dog do it he bent his knees 😶
Your dog need to improve his stretching techniques
@@invincible-frame He train hard every morning for that 😂 !
I can't even touch the ground without bending my knees 😫😫😫
It hurts right?
Yeahhh me toooo
It takes time. Sometimes people walk in so they have a closer distance between hands and feet and the heels touch. But they are cheating to pose. The heels touching isn't soooo important, we just think is it. Hands and feet should be close to the same distance of a plank.
This position really hurts even when my knees are bent. I am trying to correct knock knees and for the most part all the stretches hurt around the back of my knees anyone know how to help it's been a month and I'm not sure I'm doing things wrong/right by enduring the pain and not seeing any progress
For me I found the pain at the back of the knees was due to tight nerves and this video really helped me ruclips.net/video/f0fl5Xi5c9o/видео.html
@@gursharanbains8345 Thañk yoooouuu❤❤❤❤❤❤
Lovely clear instructions and delivery but this video rather misses the point of yoga. Bent knees are absolutely acceptable in this (and many other asanas) and the point is not to pull off a perfect pose but to find freedom of movement and mindfulness within a dynamic stretch whilst carefully listening to the body, on any given day. Many benefits of this particular pose (and indeed many other yoga poses) IS lengthened hamstrings and increased flexibility but that should never be the primary concern. Good positioning is important but better to take cues from a yoga instructor who would be able to help you settle into the poses rather than force the shapes. 🙌🏼 🧘🏻♀️🧘🏻🧘🏽♂️ Yoga should be about finding space in poses and the BREATHWORK is the key.
Hey Tom, i do exercise at morning, bodyweight, i feel exhausted and sleepy, after few hours of doing it, what do i do
Anshuman Singh go to sleep and recover man
Do it more often
Hey Tom ....what happened your your vivobarefoots?
h10aus wearing their primus knit in this video ;)
2:57. for noobs ..progression yeah kind off
166st
You legs don’t look straight. Might be the angle
Lol handstand show off :D
2nd
dude take off your shoes.
1st