Adho Mukha Svanasana, or Downward Dog, is a well known yoga pose. I have experienced many people doing this pose incorrectly or setting themselves up for possible injury. This popular pose has many benefits and can be done correctly with just a few cues. It stretches, tones and lengthens the entire spinal column. It is a partial inversion so it improves circulation and provides the brain with more oxygen improving mental function. It stretches out the hamstrings, calves and feet. Also it strengthens the arms and thighs.

I will give a step by step instruction below. You will then see a video below where I am demonstrating the pose and talking you through the steps.

Now Let’s Break It Down

1. Begin in table top position with hips under knees and wrists under shoulders.
2. Curl your toes under and straighten your legs sending your hips up and back.
3. Spread your fingers wide and press your magic button on each hand into the mat.
4. Rotate your upper arms outward so your elbow creases roll forward.
5. Press your heart space towards your legs and bring your shoulder blades back and down towards your pelvis.
6. Lengthen through your spine and keep your gaze between your legs.

Modifications

• Keep your knees bent if you are not able to straighten your legs all the way, you will see this in my video below.
• You can put a block in between your knees to help keep your alignment.

Try It

Now you can go out and feel confident that you have the tools you need to achieve downward dog. I hope that you enjoyed today’s post. Comment below if there are any poses you would like me to do a LBID post about. Be sure to check back next week as I will be doing another LBID you don’t want to miss it.

I recommend that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.