Downward Facing Dog (Adho Mukha Svanasana)

Rest here. Breathe here. Come home here.

Downward Facing Dog is arguably the most recognizable yoga pose in the world, and for good reason, it stretches nearly every part of the body while simultaneously strengthening the arms and core. It's both a resting pose and an active pose, a transition and a destination. Returning to Downward Dog in a flow is like coming home, a moment to breathe, reset, and reconnect.

How to Practice Downward Facing Dog (Adho Mukha Svanasana)

1. Begin on all fours with your wrists under your shoulders and knees under your hips.

2. Tuck your toes under and press firmly through your hands to lift your hips up and back.

3. Straighten your legs as much as feels comfortable, a bend in the knees is perfectly fine.

4. Press your chest toward your thighs and lengthen your spine.

5. Let your head hang between your arms with your ears in line with your upper arms.

6. Press all ten fingertips into the mat and spread your fingers wide.

7. Hold for 5-10 breaths.

Modifications & Variations

• Bent knees: Keep your knees bent to prioritize spinal length over straight legs, a flat back is more important than straight legs.

• Heels on a blanket: If your heels don't reach the floor, that's completely normal. Over time they'll get closer.

• Puppy pose: For tight shoulders, come into Puppy Pose instead, keep your knees on the mat and walk your hands forward, lowering your chest toward the floor.

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