Downward Dog

Downward Dog , or Adho Mukha Svanasana , is one of the most famous yoga exercises. It helps to strengthen the arms , shoulders , and legs , while also stretching the back , hamstrings , and calves . This position improves flexibility, balances the body and calms the mind.

Correct technique and execution

How to perform Downward Dog with proper technique:

  1. Start on all fours, with your hands placed directly below your shoulders and your knees directly below your hips.
  2. Exhale and lift your hips up toward the ceiling, straightening your legs while forming an inverted "V" shape with your body.
  3. Press your hands into the mat, spread your fingers, and let your head hang relaxed between your arms.
  4. Keep your legs active by stretching your heels toward the floor (they don't need to touch the floor).
  5. Hold this position for 5-10 deep breaths, then return to the starting position.

Focus on lengthening your back and keeping your weight evenly distributed between your hands and feet.

Common errors

Here are some common mistakes to avoid in Downward Dog:

  • Round back: Avoid bending your back forward. Make sure your back is straight and extended.
  • Overextended knees: There is no need to lock the knees or bring the heels all the way down to the floor. Keep a slight bend in your knees if you need to.
  • Pressure on the shoulders: Make sure that the weight is distributed evenly between the hands and feet, and do not put too much pressure on the shoulders.

Modifications and variations

Here are some variations of Downward Dog to adapt it to your level:

  • Bending knees: If it's difficult to keep your legs straight, bend your knees slightly to focus on lengthening your back.
  • Support with blocks: Place your hands on yoga blocks to reduce the strain on your wrists and shoulders.
  • One-Leg Downward Dog: Lift one leg up toward the ceiling for a more challenging variation that strengthens the core.

Breathing technique

Use deep breathing to get the most out of this position:

  • Inhale as you lift your hips up and lengthen your back.
  • Exhale as you press your heels to the floor and relax your neck.
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