Yoga · Beginner
Downward facing dog
Adho Mukha Svanasana
Also called Down dog, Downward dog
Downward facing dog is an upside down V shape that stretches the back of the legs and builds strength in the arms and shoulders. It shows up in most yoga classes, so learning to keep a long spine here pays off across your whole practice.
How to do Downward facing dog
- 1Start on your hands and knees with your wrists under your shoulders and your knees under your hips.
- 2Spread your fingers wide and press firmly through your palms and knuckles.
- 3Tuck your toes under and lift your knees off the mat as you exhale.
- 4Send your hips up and back so your body forms an upside down V.
- 5Keep your knees bent at first and focus on lengthening your spine from your hands to your hips.
- 6Let your heels move toward the mat without forcing them down.
- 7Relax your neck so your head rests between your upper arms, and hold for five breaths.
- 8To come out, lower your knees to the mat and rest in child's pose.
Common mistakes and how to fix them
The back rounds because the hamstrings are tight.
Bend your knees generously and lift your sit bones toward the ceiling until your spine lengthens.
The weight sinks into the wrists.
Press through your knuckles and fingertips, then send your hips back to move more weight into your legs.
The shoulders creep up toward the ears.
Draw your shoulder blades gently away from your ears and turn your upper arms slightly outward.
The stance is too short or too long.
Start in plank and push your hips back without moving your hands or feet. That distance is a good place to begin.
Modifications
- Keep your knees deeply bent to free your spine.
- Place your hands on blocks to ease the load on your wrists and shoulders.
- Press your hands into a wall at hip height for a standing half dog with no weight on your wrists.
Benefits
- Stretches the hamstrings and calves.
- Builds strength in the arms and shoulders.
- Lengthens the spine.
- Links many poses together in a flowing practice.
Breath
Breathe evenly through the nose. Use each inhale to lengthen your spine and each exhale to soften your heels toward the floor.
Take care
Take care with wrist or shoulder injuries, and come down if you feel dizzy with your head below your heart. Stop if you feel sharp pain.
Downward facing dog questions
Do my heels need to touch the floor in downward dog?
No. Many people never bring their heels all the way down, and that is fine. A long spine matters more than where your heels land.
Why does downward dog hurt my wrists?
Often too much weight sits in the heel of the hand. Spread your fingers, press through your knuckles, and shift your hips back. If it still hurts, use blocks or come out of the pose.
How long should I hold downward dog?
Start with three to five breaths. Build toward one minute as your shoulders and legs adapt.
