The Quintessential Pose, Downward Facing Dog

Chris Loebsack in Downward Facing Dog at columcille megalith park. Photo by Joe Longo Photography

Downward facing dog pose, Adho Mukha Svanasana, is one of the most recognized poses in all of yoga. The foundational pose spans the hatha (alignment) and vinyasa (to place with intention, flow) traditions. All physical yoga actually falls under the banner of "Hatha" yoga which actually means vigorous yoga, however the term has also become synonymous with the alignment forms of the physical practice. Even non-yoga practitioners will likely recognize this upside down triangle shape as the yoga pose downward facing dog. The position may be taught as a stand alone position. It often shows up in moving forms of flow yoga (vinyasa) where the downward dog pose is practiced as part of a moving sequence such as in sun salutations (Surya Namaskra).

Downward facing dog pose is an inversion posture. An Inversion is characterized by any pose that has the head lower than the heart. As both hands press into the ground and push the floor away this pose sets the stage for hand balancing (aka. arm balancing) postures. The hinge at the hips (anterior tilt of the pelvis) folds the body forward so this position is also a forward fold.

How to do Downward Dog
Disclaimer- Always check with your qualified medical professional before beginning any exercise program to ensure if it is right for you. This pose is not for students with current wrist or shoulder injuries.
 
1.Begin in Table Position (On all fours, hands and knees. Spread the palms wide, stack the shoulders over wrists.)

• Knees are hip distance apart, curl the toes under.
• Walk the palms just out in front of the shoulders. Be sure the palms are spread flat, no air under palms.

2. Press back into Downward Dog

• Ground down into the palms, raise the knees off the mat while shifting the belly and chest toward the thighs.
  
• Lift the hips up high, as the legs move towards straight. Keep toes pointing forward. Beginner's and those with less flexibility in the calves and hamstrings can start with a bend in the knees and over time as the body becomes more flexible slowly straightening the legs, reaching heels toward the mat. The heels do not have to touch the ground, but the are moving in that direction. 
  
• Strongly push the hands into the ground while keeping the ridge-tops of the hand (the place where the fingers meet the palms) down. It is common for the index knuckle mound to lift so students generally need some attention to keep the hands grounded. This grounding will go a long way to protect and stabilize the wrists.
• Arms are straight and the shoulder blades wrap toward the outer edges of the rib cage (protraction). 
  
• Keep the lower ribs and belly pulling inward to stabilize the core.
  

3.Hold and Breathe.

• Continue to reach the heels toward the mat, raise the hips high.To help create space, it is an option to “walk the dog” or “paddle out the feet”.
  

                    Bend one knee at a time while straightening the other leg, reach the heel toward the mat.
                    Switch back and forth between left and right leg.

• Hold Down Dog for 5-10 or more breaths, release onto the knees to come out of the posture. Repeat many times throughout yoga practice or 2-3 times during the day stretch and elongate the entire body. or Try our Downward Facing Dog 30 Day Challenge! 

Beginner Options/ Modifications:
Keep the knees on the ground and work the shape of the shoulders and core stability 
Place the forearms on the ground (dolphin pose) to remove the wrists from the equation.
Bend the knees as you keep the upper body shape to take pressure off of the calves and hamstrings

Additional Variations:
One Leg Down Dog (Closed Hip Position)
Down Dog Split (Open Hip Position)
One Arm Along the Side Body
One arm reach through to twist
One arm, One Leg (Opposite side) Closed Hip Spinal Balance
One arm One leg Lifted Down Dog Twist

Benefits

• Improves upper body strength and shoulder flexibility
• Strengthens the core muscles, hip flexors and quads (when the legs are fully extended). 
• Ads an active stretch to the hamstrings. If the heels are pressing downward when the legs are extended the calves will also be stretched 
• Improves concentration

Common pitfalls and contraindications

• If the hamstrings are tight it will be difficult to straighten the legs. 
• The wrists may get sore if the hands are not grounded properly. 
• Not recommended for students with wrist or shoulder injuries
• Tightness in the shoulders makes it difficult to press the chest back towards the thighs. ​

Preparatory Poses
Mountain Pose
​Standing Forward Fold
Staff Pose 
Table Top Pose
Plank Pose

Counter Poses
Child's Pose
Crocodile
Cobra
Upward Facing Dog

Jessica Garris Demonstrates Hip Lean Downward Facing Dog in Aerial Yoga

Bases: Sam Prestige, Chris Loebsack Flyer: Mary Aranas AcroYoga Down Dog Pyramid

The downward facing dog pose is simple, but simple does not mean easy! It requires a combination of strength and mobility to access and hold the shape. Endurance is built over time, with consistency and a focused mind. 

“I just know about sweat and frustration. And that what I once thought was impossible somehow doesn't always stay that way permanently. One day it's suddenly easy and accessible, and mostly because I've stopped struggling against it. I've just accepted where I am, keep showing up, and then the change just happens.”
― Edward Vilga, Downward Dog

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Blog by Chris Loebsack 500hr ERYT