Adho Mukha Svanasana, or Downward-Facing Dog, is an inverted V-shaped pose that combines arm support, spinal length and leg engagement. Bent knees are often helpful when learning the shape.
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Steps
- Begin on hands and knees.
- Place the hands slightly ahead of the shoulders and spread the fingers.
- Tuck the toes and lift the knees.
- Move the pelvis upward and backward.
- Bend the knees enough to lengthen the spine.
- Press evenly through the hands without collapsing into the wrists.
- Lower the knees to exit.
Modifications
- Keep the knees bent throughout.
- Place the hands on a wall or chair.
- Use blocks beneath the hands.
- Practise a shorter stance.
- Rest between repetitions.
Alignment points
- Keep the upper arms steady.
- Lengthen the sides of the waist.
- Let the head remain in line with the arms.
- Distribute pressure across the palms and fingers.
Common mistakes
- Forcing the heels down.
- Rounding the back to straighten the knees.
- Dropping weight into the wrists.
- Holding the breath.
Practice limits
Leave the pose when the wrists, shoulders or breathing feel strained. Use a wall or chair variation when floor support is not stable. Learn longer holds and transitions from a qualified yoga teacher.