Downward Dog

Downward Dog, or Adho Mukha Svanasana, is one of the most well-known and fundamental yoga poses. This position stretches the back, shoulders, and hamstrings while also strengthening the upper body. It is often used as a transition pose in Vinyasa Flow and is ideal for improving flexibility and building strength.

Correct Technique for Downward Dog

To perform Downward Dog correctly, follow these steps:

  1. Starting Position: Begin on all fours with your hands directly under your shoulders and knees under your hips.
  2. Position the Feet: The toes should point towards the ground. Press your hands firmly into the floor, and lift your hips towards the ceiling, so your body forms an inverted V shape.
  3. Lengthen the Back: Extend your spine and allow your shoulders to rotate outward. Keep your neck relaxed and gaze down towards your feet.
  4. Heels to the Ground: Push your heels towards the floor to stretch your hamstrings. It's okay if your heels don't reach the ground.
  5. Finish: Hold the position for 5-10 breaths and come down into a resting position like Child’s Pose when you're ready.

Adriene guides you through Downward Dog here, focusing on correct technique and breathing.

Common Mistakes and How to Avoid Them

Although Downward Dog is a fundamental pose, there are several mistakes you can avoid:

  • Collapsed Shoulders: Make sure to engage your arms by pressing your hands firmly into the floor and rotating your shoulders outward to protect them.
  • Too Rounded Back: Keep your spine long and avoid excessive rounding of the back. Push your hips upward and lengthen through the back.
  • Stiff Knees: If it's difficult to straighten your legs, you can slightly bend your knees while working on lengthening your back and keeping your shoulders stable.

Watch this video that provides an in-depth look at technical mistakes and improvements for Downward Dog.

Modifications and Variations of Downward Dog

To adapt Downward Dog for your body or make the pose more challenging, try these modifications:

  • Use of Blocks: If it's hard to reach the floor with your hands, you can use yoga blocks under your hands to maintain proper alignment.
  • Bend the Knees: To make the pose less intense for the hamstrings, you can slightly bend your knees while working on building strength and flexibility.
  • One-Legged Downward Dog: To make the pose more challenging, lift one leg towards the ceiling while keeping your hips stable for a deeper stretch.

This video shows a step-by-step beginner guide to Downward Dog, focusing on adjustments and breathing.

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