when i do down dog, my lower back arches and i can't keep it straight. How can i fix this?

Question

I've been doing yoga for a few months now. As i have been trying to perfect my form in poses, i noticed my lower back always arches considerably in down dog and dolphin. I lift weights and do a lot of dead lifting, and i think having a tight lower back is a big part of the problem. Any suggestions?

Answer 1

You may consider warm up with some loosening exercises followed by the Surya namaskar [Sun-Salutation] (at least 5 sets of 12 exercises synchronized with recommended breathings). Then you can consider to do following asanas before attempting the down dog pose:

(i) Tadasana (Mountain Pose) to spinal straightening effect and relaxation.

(ii) Katichakrasana (waist rotating pose) for giving twisting effect to the spine.

(iii) Padahasthasana (standing forward bend) to prepare for down dog pose

(iv) Ardhmatsyendrasana or vakrasana (Half Spinal Twist) to tone up spine as well.

(v) Yogamudrasana (Psychic Union Pose) or Jaanu-shirshasana (Head-to-Knee Pose) plus Passchimotanasana (Seated Forward Bend).

Now since the flexibility of the lower back shall increase gradually, so, try to attempt the down dog pose which you shall now be able to do slightly easily.

Thereafter, it is recommended that you do backward poses like bhujangasana (cobra pose) and shalabhasana (Locust Pose) and then you can do setubandhasana (bridge pose).

I also recommend you to do quick relaxation after each pose or round of suryanamaskar. At the end, do not forget to do deep relaxation technique. It is mandatory.

If you have any spinal injury, lumbar spondylitis or slipped disc, I recommend not to do any pose involving spine or back muscles, including down dog pose.  It may harm your instead of any benefit. Please look at the following video to understand the real meaning of asana:

https://www.youtube.com/watch?v=gtitq4UhSro

You are free to continue with your questions if any on the subject, I will be happy to answer.

Answer 2

You also need to consider the following components to prevent muscle aches or soreness:

 

(i) Proper Nutrition: since you are also on heavy workout, proper nutrition needs to be given due attention - a diet high in protein, complex carbs, and healthy fats.

(ii) Sleep : Good quality and quantity of sleep to revive the involved muscles.

(iii) Hydration: Take good quantity of water

(iv) Always put your quality of time on warm ups.

(v) Relaxation - Quick relaxation and instant relaxation between each workouts/ postures and deep relaxation at the end of workout

(vi) Massage on the ached area will also help.