Downward Facing Dog – Adho Mukha Svanasana


A photo posted by Lisa (@box_edge) on

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Preparation Poses


  • Carpal Tunnel

  • High Blood Pressure


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Quick Tips

  • From a plank position, actively notice the distance your hands and feet are before going up into downward dog. This will help you get into proper form in the future when entering from another posture.

  • Pressing the ridge of your hands flat on the ground and keeping your shoulders retracted, lift your tail bone toward the sky by pulling the tops of the thighs back and rotating the hips forward. Make sure the legs are not hyper extended and give the knees a slight bend to help tilt the booty slightly more!

  • Think of down dog as an equilateral triangle. Your legs are one straight even side equal to that of your torso and the floor. There should be no bowing of the knees or ribs to keep the structure solid. The tail bone is the apex of the triangle and should be graduated at the same degree on both sides of the body. So if you were to place a ball at the top of your down dog, it would have equal chance of rolling down your legs as to rolling down your back.🔺 When you feel you need to elongate, let a deep breath out



“It’s easier to go down a hill than up it but the view is much better at the top.”

-Henry Ward Beecher



Progress Pics


  • Extend hands and feet if less than shoulder to heel distance

  • Lift heart if upper back is hollowing like a ditch

  • Spread collar bones if arms are hugging ears

  • Engage psoas if false ribs are protruding

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  • Intermediate: Three Legged Dog – Eka Pada Adho Mukha Svanasana

  • Partner option: Partner stands behind downward facing dog and pulls strap placed on tops of the thighs to elongate pose.

  • Partner option: Partner lays on back under downward facing dog and presses feet against tops of thighs to elongate pose.


  • To prevent hyper extended legs: bend knees slightly and lift heels

  • For tight hamstrings: spread feet to width of mat

  • Chair option: place chair against wall and hands on seat


Thank you for joining me!

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Featured Song

Hair of the Dog by Nazareth