Pose Breakdown: Downward Dog

Learn how to do Downward Facing Dog (Adho Mukha Svanasana). This free beginner video tutorial will teach you the proper alignment and technique to help you safely move into Downward Dog.

Downward Facing Dog is an inversion that’s commonly practiced in most yoga classes. While it’s often used as a transition pose, there are so many reasons why you should practice Down Dog on its own!

HERE ARE SOME HEALTH BENEFITS OF DOWNWARD DOG

• Reduces stress and anxiety

• Relieves tension in your neck, shoulders, and back

• Elongates your spine and improves posture

• Strengthens your upper body and legs

• Stretches your shoulders, hamstrings, and calves

HOW TO DO A DOWNWARD FACING DOG

1.

Start on your hands and knees. Place your hands at the top of the mat, shoulder distance apart.

2.

Externally rotate your arms by wrapping your triceps back so your elbows face the back of the room. Squeeze your hands together to activate your chest.

3.

Curls your toes under, then lift your knees and hips up and back. Align your shoulders between your hands and hips.

4.

Create extension in your spine by lifting up from the pelvis and pressing into your hands. Wrap your triceps down to create space across your back.

5.

Lift your heels slightly and turn them out so they’re aligned behind your toes. Squeeze your inner thighs together.

6.

Bring your gaze straight down so your ears line up between your biceps.

Liked this Downward Dog tutorial? Kickstart your home yoga practice with a free two-week trial to AloMoves.com. We recommend these full-length yoga classes:

Dylan Werner’s Beginner True Strength Practice I

Briohny Smyth’s Power Vinyasa Level I.