Pose of the week: Downward Facing Dog

Pose of the week: Downward Facing Dog (Adho Mukha Svanasana)



  1. Come onto the floor on your hands and knees. Set your knees directly underneath your hips and your hands slightly forward of your shoulders. Spread your fingertips, middle finger pointing straight forward and tuck your toes under.
  2. Exhale and lift your knees away from the floor. Push into your hands for resistance, bend your knees and rest your belly on your thighs. The heels are away from the floor.
  3. Start straightening your legs, hips pointing up higher to the ceiling, heels grounding towards the floor. If the hamstrings are tight, keep the legs bend as much as you need to. Continue pushing into your hands, shoulders away from your ears
  4. Stay in this pose for 1-3 minutes, then lower your knees down and come into Child’s pose


Tips on how to do it:

  • press mat away so arms are long and body is an upside down V shape
  • actively press the heels towards the mat (heels don’t have to touch the mat)
  • no tension in the neck
  • pressing evenly into hands


Things to avoid:

  • not actively trying to lengthen legs
  • collapsing weight in the shoulders
  • tension in the neck
  • weight in outside edges of the hands


Leave a Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s