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Sorry if this is a silly question but find it really difficult to get my heels down in downwards dog. My teacher tells us to press our feet into the floor, but I just can't do it. I'm not very flexible and my hamstrings are tight - Can anyone tell me their experiences and how long it took to them to get this right?

Thanks for any assistance.

Hi Juan. There is no right or wrong. If your hamstrings are tight then honor that - don't try and wish they were any other way! I know that's easier said than done (we all live such goal orientated lives, it's difficult to think in another way ).

My advice would be to try and keep present and look at where you are today as exactly where you need to be, rather than wishing it were different. There is no way to answer this question 'correctly'. Some people who have never done any yoga will get their heels down straight away, for some of us it may take 10 days, 10 weeks, 10 months 10 years. Just keep focused on your breath and enjoy the way it feels NOW in the pose and try not to have any expectations. When your body is ready changes will happen - and often these will come when you least expect them!

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Hi Juan, my hammies are tight too and it will take a while before I will be able to comfortably rest them on the floor in downward dog.

- I get up onto the balls of my feet and bend my knees a bit to make sure my spine is long and straight, not straining up or down. After a few repetitions of the sun salute I tend to loosen up a bit in the legs.

- The integrity of the spine is the main thing to consider in the pose.

- You can 'spot-walk' in downward dog to stretch the hamstrings dynamically and get a feel for the workings of the pose, getting a feel of the heels sort of gravitating towards the floor.

btw. the hamstrings may not be the only muscles that are short and tight. Make sure they don't distract you from the rest of your body because it's all related. Lead by example with your arms, torso and pelvis, and your legs might follow

Thanks for this advice - it's great. Sorry for this beginner question, but can you tell me what is meant by 'integrity'? Thanks!

I meant that while your arms and legs are meant to work in dog pose, the spine is the main thing, the real focus.
The legs are ultimately working to support the 'wholeness' and togetherness (integrity) of the spine - at least that's what I'm thinking based on what I've heard and read.

Ah OK I get it - thanks!