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

tabletop pose from side — 1.

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

tabletop pose from front — 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.

downward dog from front — 3.

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

downward dog from side — 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.

facing behind downward dog — 5.

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

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.