Downward-facing dog (adho mukha svanasana): how to do it right

What to look at

• Feet. Parallel, about hip-width apart, toes pointing forward. The heels reach down, though many people never touch the floor, and that is fine.
• Knees. Soft, slightly bent if the back of the legs feels very tight. Do not lock them straight.
• Pelvis. The highest point of the pose. The tailbone reaches up, not back towards the wall.
• Back. Long, without rounding in the lower back. If the back curls, bend the knees more.
• Shoulders. Wide and away from the ears, shoulder blades broad. The elbows point back, not out to the sides.
• Neck and gaze. The head continues the line of the spine and the neck is loose. Look at your feet or your navel.
• Breath. Even and through the nose. If you have to hold your breath, come out and rest.

What it trains

Downward-facing dog loads the arms, shoulders and upper back, because they carry your weight. At the same time you gently lengthen the back of the legs and practise keeping a long spine while the body works in an unfamiliar position.

Another thing it trains is attention to the breath. When you are upside down the chest works differently and the breath is easy to hear and feel. That is why the pose is a handy place to check in with yourself before the next sequence.

Step by step

1. Come onto all fours: hands under shoulders, knees under hips. Spread the fingers and press the palms firmly into the floor.
2. Tuck the toes under and, on an exhale, lift the knees a couple of centimetres off the floor.
3. Without hurry, send the hips up and back. Keep the knees bent until the back is long.
4. Press the palms down, open the shoulders and move the chest towards the thighs.
5. If you like, straighten the legs a little, but only while the back stays long. The heels reach down.
6. Relax the neck and look at your feet. Breathe evenly and keep the face soft.
7. To come out, bend the knees on an exhale and lower them to the floor.

Stay for three to five breaths, or as long as the teacher says in an active class. A beginner can start with a short hold and rest in child's pose whenever needed.

How to tell it is going well

• You can breathe in and out through the nose without tightening the face.
• The palms press evenly into the floor and the weight does not drop entirely into the wrists.
• The back feels long rather than rounded, even if the knees are bent.
• The pose comes without pain in the shoulders or wrists. If tension grows, come out and rest.

Common mistakes

• A rounded back. Bend the knees and reach the hips up. A long back matters more than straight legs.
• Knees locked straight. Keep them soft so the load does not settle behind the knee.
• Shoulders up by the ears. Press the palms harder into the floor and draw the shoulder blades down the back.
• Hands and feet too close together. Step the feet back. The distance from hands to feet is about the same as in plank.

Variations

Easier

• Bent knees. Lift the heels and keep the knees soft. It is easier to keep the spine long this way.
• Hands on blocks or at a wall. Support under the hands, or hands on a wall at hip height, takes some load off the wrists and shoulders.

Harder

• Heels towards the floor. Once the back is long and the knees are soft, slowly reach the heels down.
• One leg up. On an inhale lift one leg back and up without turning the hips open.

When to be more careful

If you have an injury, are pregnant or have questions about your health, talk to your teacher before class and, if needed, to a doctor. Choose an easier variation and stop where it is comfortable: pain is not the aim of the pose.

• If your wrists tire quickly or hurt, ease off, put your hands on blocks or ask the teacher about a forearm version.
• The head is lower than the hips. If that feels unpleasant, come out and rest. Tell the teacher about anything in your health before class.

Where you will meet it

• Hatha: the pose is held for a few breaths and the hands and back are often explained in detail.
• Vinyasa: it is a resting point between sequences and a place to move on to the next pose from.
• Ashtanga Vinyasa: in the classical series you usually stay for five breaths.
• Iyengar: the pose is built piece by piece, often with blocks under the hands.
• Power Yoga: it alternates with strong poses and the holds are longer.
• Hot Yoga: in a warm room it is especially important not to chase depth and to rest in time.

Paired poses

Before: Plank pose   After: Child's pose   See also: Cobra pose · Upward-facing dog · Cat-cow · Crow pose

Terms: Asana · Vinyasa · Ujjayi   Guides: First class · How to start

Try it in class

See how the pose is taught in a live class: yoga in Goa, how to find a class near you. Find a class

Names and technique differ a little between schools. Follow your teacher, tell them about injuries and pregnancy, and ask a doctor if you are unsure.

This is a reference, not a replacement for a class. Names and technique differ between schools, so follow your teacher in class.