How to Do Downward Facing Dog | Yoga Alignment | Greatist 60-Second Yoga Fix: Adho Mukha Svanasana

In this practice

Key teachings

• Proper anatomical alignment in foundational poses
• Importance of spinal length and engagement
• Mindful engagement of hands and arms for stability

Ideal for

• Beginners learning Downward-Facing Dog
• Practitioners seeking to refine their alignment
• Anyone experiencing discomfort or instability in Downward-Facing Dog

Lesson

Instructions

How to do downward dog w/ correct alignment - in under 60-seconds!

Down dog releases tension in your spine, stretches your hamstrings and calves and strengthens your upper body.

It‘s the anchoring posture of most classes, so you want to get it right.

FIX 1

If your back is rounded or your hamstrings are tight, bend your knees deeply, pressing your torso towards your thighs to find the length in your spine.

FIX 2

Spread your fingertips as wide apart as possible and press really firmly through your index finger knuckle.

FIX 3

Imagine your hands are on two dials and you’re turning the dials inward towards your center line. The left hand moves clockwise and the right hand moves counterclockwise, your forearms are spinning in. Then join your shoulders down and spiral your biceps out.

Only if you can maintain length in the spine, will you eventually straighten the legs.

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Many of my sequences and meditation are inspired by my beloved teachers: Alan Finger, Anodea Judith, Gurmukh, Rod Stryker, Elena Brower, Kia Miller and Guru Singh

Full Kundalini Kriyas are from KRI (Kundalini Research Institute), Kia Miller or Guru Singh.

Steps

• Adho Mukha Svanasana (Downward-Facing Dog)
• Bending knees to achieve spinal length
• Fingertip spreading and index knuckle pressing for hand foundation
• Forearm inward rotation and bicep outward spiral for shoulder stability

Benefits

• Releases tension in the spine
• Stretches hamstrings and calves
• Strengthens the upper body
• Improves foundational yoga practice
• Prevents injury through correct form