Adho Mukha Svanasana — known as downward-facing dog or, simply, down dog in the West — is a foundational asana, or yoga pose. Hands and feet on the mat, with hips high in the air, the inverted V shape is a highly recognizable posture.
You’re likely to encounter it during yoga classes, where it is sometimes used as a transitional pose and resting posture, as well as during nonyogic training. Its ubiquity isn’t surprising when you consider its varied benefits: Down dog provides a full-body stretch while strengthening the upper body and core. By lowering the head below your heart, it’s also considered a circulation-boosting inversion.
To enjoy these benefits, it’s important to do it correctly. “Correct” in this context does not refer to some aspirational expression of the pose. Rather, it’s a call to understand its intention and embrace modifications that can support the intended alignment.
This requires a mindset shift if you’re someone who normally strives to achieve a singular definition of perfect form in your fitness endeavors. But opening your mind to the possibility that modifications can be more “correct” than muscling your way into a posture can offer benefits for your yoga practice and beyond.
So, what is the intention of adho mukha svanasana? Because it stretches and strengthens, downward-facing dog provides an opportunity to find stability and flexibility — solidity and spaciousness — in both the body and mind.
What you need from the pose can change from day to day, and even over the course of a session, making a willingness to adjust and readjust a continual practice.
Here are a few macro and micro ways to modify the position:
- Don’t force your heels to touch the mat.
- Deeply bend your knees.
- Move your feet and hands closer together or wider apart as needed.
- Elevate your hands on yoga blocks, a box, bench, or wall.
- Keep a micro-bend in your elbows and actively push into the mat.
Instructions
Begin in a modified tabletop pose with your hands slightly in front of your shoulders and knees under your hips.
On an exhale, lift your knees and reach your hips toward the ceiling. Press your hamstrings back and let your heels get heavy.
Simultaneously engage your shoulder blades and draw them back toward your hips. Avoid rounding your spine.
Pedal your feet and make any other necessary adjustments, then find stillness. Hold this position for 10 breaths.
Additional Cues
Head: Relax your head between your arms. Avoid craning your neck.
Hands: Spread your fingers wide and press actively through your knuckles (not your palm).
Shoulders: Actively engage your arms and shoulders while drawing your shoulders away from your ears.
Hips: Actively reach your sitz bones up and back.
Knees: Bend your knees as much as you need to lengthen your spine.
Lower body: Don’t force your legs to straighten or your heels to touch the mat.
How to Modify Down-Dog
Make down-dog easier with these modifications:
Make down-dog more challenging with these modifications:
