Yoga Pose – Downward Facing Dog

October 10, 2014

Adho Mukha Svanasana

We know what you’re thinking; I know how to do a Downward-facing dog!

But, do you know why we come into this strong inverted V shape at least 10 to 15 times in one class? And are you doing it right?

When done correctly you will start to build strength through your hands, wrists, lower back, hamstrings, calves and Achilles tendon,

You want to feel as though your weight is evenly placed through your hands and feet, this will strengthen and elongate the entire back and shoulder area.

Just like all yoga poses there is a lightness that should be considered. In the DWD it is important to relax the head and neck, this is will decrease tension, headaches, anxiety and increase full-body circulation.


Like we said it’s a ‘strong’ pose!



Stretches your shoulders, hamstrings, calves and hands

Strengthens your wrists, arms and legs

Relieves stress

Deepens the breath

Calms the mind

Increases your energy

Improves digestion


I can see you all coming into your DWD right now!

Hands are shoulder distance apart

Spread your fingers and firmly press through the palm and knuckles of hand

Stretch your arms

Lift your hips toward the ceiling- create a V shape with your body

Feet are hip width distance apart and parallel

Press your heels towards the mat- you don’t want to see your heels

Push your sitting bones back

Keep your chest long and activate those abdominal muscles

Draw your shoulders away from each other

Relax the head and neck

Create space between your ears and your shoulders



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