🐶 How to Do Downward Dog (Adho Mukha Svanasana)

Santosha Studios

✅ Step-by-Step Instructions:

1. Start in table top

   • Place your hands directly under your shoulders and your knees under your hips.

   • Spread your fingers wide and press firmly into the mat.

     
     

2. Tuck your toes under

   • Prepare to lift your knees off the ground.

     
     

3. Lift your hips up and back

   • On an exhale, straighten your legs (or keep a slight bend if your hamstrings are tight).

   • Push your hips toward the ceiling to form an inverted "V" shape.

     
     

4. Align your body

   • Arms should be shoulder-width apart, and feet should be hip-width apart.

   • Heels may or may not touch the ground — that’s okay!

   • Keep your head between your arms, ears aligned with your upper arms.

     
     

5. Engage your muscles

   • Press your chest gently toward your thighs.

   • Engage your core and thighs.

   • Relax your neck and breathe deeply.

Photo Credit Jake, Instagram Yoga.Valhalla

🧘‍♀️ Tips for Better Alignment:

• Bend your knees slightly if your hamstrings feel tight, this helps lengthen your spine.

• Don’t worry about touching the floor with your heels, that comes with practice.

• Keep shoulders away from ears, avoid shrugging.

• Gaze softly at your feet or between your knees, avoid straining your neck.

Photo Credit: Catherine - Instagram: Empowermentatnaliniwellness

Downward Facing Dog (Adho Mukha Svanasana) offers a wide range of physical, mental, and energetic benefits. Here’s a breakdown of its most impactful benefits:

🧘‍♂️ Top Benefits of Downward Dog

💪 1. Strengthens the Entire Body

• Arms and shoulders hold up much of your body weight.

• Core muscles engage to stabilize your spine.

• Legs and feet build strength as they support and stretch simultaneously.

🧘 2. Deep Full-Body Stretch

• Stretches the hamstrings, calves, arches, and Achilles tendons.

• Opens the shoulders and chest.

• Lengthens the spine and improves back flexibility.

🩸 3. Boosts Circulation

• Inverted position (hips above heart) encourages blood flow to the brain, face, and upper body.

• Can help improve lymphatic flow and reduce fatigue.

🧠 4. Calms the Nervous System

• Activates the parasympathetic nervous system ("rest and digest" mode).

• Can help reduce stress, anxiety, and mental fog.

• Often used as a resting pose in Vinyasa flow.

🦵 5. Improves Posture and Alignment

• Encourages a neutral spine and engages postural muscles.

• Helps counteract the effects of sitting or slouching.

🧍 6. Enhances Flexibility

• Especially in the backs of the legs (hamstrings, calves) and shoulders.

• Regular practice increases mobility over time.

😌 7. Builds Body Awareness

• Helps you develop awareness of alignment, breath, and balance.

• Encourages mindful movement in yoga practice.

✅ It's a Foundation for Many Yoga Flows

Downward Dog is often a transition pose in yoga classes (like in Sun Salutations), so mastering it helps you move more fluidly through sequences.