You don't need to put your heels down in downward dog, especially if it causes pain! It can take months or years to get to that level if you aren't flexible. I'm not flexible (really tight hammies and hip flexors) and I have never been able to get my heels down in that pose. I try to, but I don't force it because I know it will hurt! What's important in that pose is keeping a straight line from hands to tailbone, as well as from but to toes/feet.
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straight legs are secondary to straight spine/tailbone up, as straightening the legs can cause the tailbone to tuck under, and work against you.
but it depends upon the individual.
YES! The only place on the web that has the same exact issue as me. This is probably not from Yoga, it's just prevalent during that move, etc. Mine started after a long golf trip walking and twisting my way through way too much golf. (Very fun). So, what gives? Does time heal this wound? Pinched nerve?
Originally Posted by Nethru