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Even if you’ve never stepped onto a yoga mat, chances are that you’ve heard of Downward Facing Dog, also known by its Sanskrit name, Adho Mukha Svanasana. This pose is closely associated with yoga in the popular imagination for good reason.
It’s done repeatedly throughout vinyasa-style classes as a transition pose, a place to catch your breath, and for its own benefits. But, just because Downward Facing Dog is common doesn’t mean that it’s a simple pose.
There are actually quite a few subtle yet important alignment points to implement throughout this pose. In this guide, we’re going to go over them, along with a few common pitfalls, to help you get the most out of this posture every single time.
Downward Facing Dog Basics
Sanskrit Meaning: Adho (downward) Mukha (face) Svana (dog) Asana (Pose)
Yoga Level: Beginner to Intermediate
Pose Type: Standing, Forward Bend, Inversion
Benefits of Downard Facing Dog
Stretches the hamstrings and calves
Strengthens the arms, legs and back
Step-By-Step Instructions for Downward Facing Dog
1. Begin on your hands and knees with your wrists stacked under your shoulders. Extend your legs back and come into a Plank position. Don’t worry, we won’t stay here long! Moving from Plank is a good way to ensure that your hands and feet are the proper distance apart. (NB: pushing back directly from a hands and knees position tends to give you a short Downward Facing Dog.)
2. From Plank, press into your palms and lift your hips, drawing them toward the back of your mat. Have the shape of an inverted V in your mind.
This is the very basic form of Downward Facing Dog. Now we will fine-tune. The pose is not a rigid, static position, but rather a dynamic shape with continuously shifting borders.
3. Bend your knees deeply and come onto the balls of your feet. Point your sitting bones toward the ceiling. Bending the knees minimizes hamstring tension so you can lift your tail while keeping your pelvis neutral. Once you’ve done that, you can re-straighten your legs or keep them bent a little (or a lot) if your hamstrings feel tight.
4. Now, release your heels toward the floor. They don’t have to touch the floor, but they should have weight in them. They usually hover just above the ground. Staying up on the balls of your feet makes for a different pose.
5. Engage your quads and aim for a slight inner rotation of the thighs to help spread your sit bones.
Now on to the upper body!
6. Spread your fingers wide and press down into the full length of each finger. This will slightly dome your palms (Hasta Bandha), which helps reduce wrist strain. Also, make sure your wrist creases stay parallel to each other, meaning that your hands are neither turned inward nor outward. Activating your hands properly can make a big difference in your practice, helping you feel more stable in the pose.
7. Line up your inner elbow creases with your wrist creases. A slight softening of your elbows will help prevent wear and tear on the shoulders over time. It also helps give your upper arms an external rotation, which broadens the shoulder blades and allows you to release your neck.
8. Let your head hang heavy. Some practices encourage you to get your head to the floor, but this often leads to a collapse of the upper spine, in which the shoulder blades move toward one another and the chest bows. Keep your shoulder blades separated, your belly softly toned, and your ribs knitted together to maintain a straight, supported spine.
9. Breathe deeply.
Feet First
Now, let’s talk about one of the most common problems with Downward Facing Dog: the feet.
Many beginners struggle to position their feet the proper distance apart. Your feet should not be as wide as the mat. Neither should they be touching.
They should be hip-distance apart. A lot of people overestimate that distance. To find the correct stance, follow these steps:
Picture drawing a line straight down the femur (thigh bone) that inserts into your pelvis on each side, then extend that line so it shoots out your heels.
Keep the outer edges of your feet parallel to one another, which may mean that your toes are turned in ever so slightly.
When the feet are in this position, your legs can support their fair share of weight, making the pose feel more stable and balanced.
As you can see, Downward Facing Dog presents challenges both for people who have tightness in their bodies and those who are hypermobile.
If it doesn’t feel comfortable to you right away, don’t worry; you’ll have ample opportunities to settle into your Dog throughout your lifelong practice!
Downward Facing Dog FAQs
What are some common mistakes in Downward Facing Dog?
One of the most common mistakes is placing the feet too wide or too close together - your feet should be hip-distance apart.
Rounding the lower back can be avoided by slightly bending the knees to maintain spinal length, while collapsing shoulders can be prevented by pressing firmly into your palms and separating your shoulderblades.
Are there any modifications for Downward Facing Dog?
Yes! If your hamstrings are tight, try keeping your knees bent rather than forcing your heels down.
Placing a folded towel under the heels of your hands can help with wrist sensitivity while externally rotating your arms and broadening your shoulder blades can release shoulder tension.
Is Downward Facing Dog beginner-friendly?
Downward Facing Dog is often considered a beginner pose, but it can feel challenging if you have tight hamstrings, weak shoulders, or limited flexibility.
Modifications and consistent practice will improve strength and mobility, making the pose more comfortable and stable over time.
