How To: Downward-Facing Dog

Downward-Facing Dog (Adho Mukha Svanasana in sanskrit) is one of the fundamental poses in yoga. It is found in every vinyasa and power flow class around. It is also one of the best full body toning poses, when done correctly. 

Let’s start with the foundation. Come to a high plank or a table top position. Place your wrists under your shoulders. Lift your hips toward the sky and your chest toward your thighs. Shoot for making an upside-down V.

Spread your fingers wide and ground down through your knuckle mounds and finger pads as if you were trying to open up a pickle jar. While keeping your hands ground externally rotate your arms by rolling your elbow creases towards the front of the room. This will create space in your shoulders and neck.

Melt your heels down towards the mat. If your hamstrings are extra tight, just bring a bend to your knees. Foot at 12 o’clock, hip distance apart. If your heels touch the ground (even with a little bend in the knee) ground down through the four corners of your feet, roll your inner ankles back and outer ankles down.

Squeeze muscle to bone. Engage your core by pulling the pit of your belly in and up. Your drishti (aka your gaze) should be between your feet or knees to reduce tension in your neck. As you start to settle into the pose, tap into your breath and begin to work the pose; ground down through your hands and feet, lift your hips, and work your chest towards your thighs.

Downward-Facing Dog strengthens your arms and legs while decompressing your spine.