Why Your Heels Don't Touch The Ground in Downward Facing Dog

Trish Corley Author

It's okay if heels don't touch - but you need to learn the anatomy.

Do your heels reach the ground in the downward facing dog?

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If the heels don't touch the ground in downward facing dog, it's okay!

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"One day they will". Maybe......or maybe not.

It's true that the human body adapts. As you've likely witnessed in your own practice and your students, the postures change with practice. with practice.

But have you ever noticed that some people have been practicing for years, and their heels are still not touching the ground in downward facing dog?

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The most common reason that the heels don't touch the ground in downward facing dog is decreased length of the calf muscles (the gastroc and soleus).

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In downward facing dog, the ankles are in dorsiflexion. The angle in the front of the ankle gets smaller, while the angle in the back of the ankle gets bigger. This means the calf muscles have to stretch across the expanding angle at the back of the ankle.

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If the calf muscles are "too tight" they will resist elongation and prevent the heels from moving into more dorsiflexion. A Alack of dorsiflexion limits the heels from making contact with the earth. After a lot of yoga practice, the muscles’ ability to lengthen might change allowing the heels to touch. Pattabhi Jois said “practice and all is coming”. To me, this quote suggests that the benefits of yoga practice only come when we practice. But it does not mean that just because someone practices downward facing dog that their heels will for sure touch the ground. I've been practicing for over 20 years and my heels do not touch the ground!

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Why don't my heels touch the ground in downward facing dog even after 20 years of practice?

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Let's consider what else can limit joint mobility and therefore stop the heels from touching the ground in downward facing dog:

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Ligaments

Bones are connected to each other through ligaments. The job of the ligaments is to limit excessive mobility in the joints. This is important to ensure stability. For some people, the muscles may have the ability to lengthen out, but the ligaments stop the movement.

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You don’t want to stretch the ligaments too far or else they lose their ability to stabilize the joint. Hence, it’s okay if the heels don’t touch the ground in downward facing dog. Pushing beyond the limits of the ligaments can reduce stability. I'm okay if heels don't touch the ground in downward facing dog if it means my ankles are still stable. While I love my yoga practice, functioning on stable ankles is more important to me than down dog!

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Bony Structure

We have to look at the structure of the bones within the ankle joint that can limit dorsiflexion if they come into contact with each other.

The key bones at play here are the tibia and fibula (the long shin bones) and the talus.

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The tibia and fibula form a shape that allows the talus to rest under them. It is much like a carpenter’s mortise joint which provides stability. When the tibia and fibula move forward in dorsiflexion, they may make contact with the talus. (If the movement is not already stopped by the muscles or the ligaments). 

Variations in bone structure, such as the shape of the talus or the angle of the tibia and fibula, can influence the range of motion available in dorsiflexion. For example, individuals with a larger talus may experience more restricted dorsiflexion as the bones will make contact after a limited amount of dorsiflexion. If this is the case for an individual, the heels will probably stay lifted in downward facing dog - and that’s ok!

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In summary, dorsiflexion can be limited by several factors including muscle length, ligament length, and the bony structures of the ankle.

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Next time you are tempted to tell someone that “one day” their heels will touch the ground, consider the anatomy and biomechanics at play. This doesn’t mean you should tell them their heels will never touch the ground. Maybe they will!

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Consider saying something like this:

“It’s okay if your heels are not on the ground. You can still press the four corners of your feet down into the ground and get all the benefits for the posture here.”

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To access more anatomy informed yoga cues that make a difference for your practice and that of your students download the 16 Anatomy Informed Cues for Free.

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If you're eager to expand your toolkit of anatomy cues, grab the Free Yoga Teachers Cheat Sheet: 16 Anatomy Informed Cues to Use Right Now. It's packed with anatomy informed cues that I have refined using my twenty+ years experience as a doctor of physical therapy, an anatomy professor, and a yoga teacher.

These are the exact cues I use in my yoga anatomy courses and yoga teacher trainings to ensure teachers are confident with teaching anatomy informed yoga!

Go from “I can’t learn anatomy” to teaching anatomy informed yoga classes. Your students will not only feel safe, but excited to learn from you and keep coming back!

Categories: : Foot & Ankle, Yoga Anatomy