What is the Correct Distance for Adho Mukha Svanasana / Downward Facing Dog?

In this practice

Key teachings

• Foundational alignment principles
• Body awareness in common poses
• Importance of proper pose setup

Ideal for

• Beginner yoga practitioners
• Students refining their Downward Dog
• Anyone seeking improved pose alignment

Lesson

Instructions

Here’s a quick lesson on how to find the correct distance between the hands and the feet in Adho Mukha Svanasana / Downward Facing Dog.

✔️Start in Chaturanga Dandasana, Four Limb Staff Pose, with your elbows directly over your wrists and heels over toes. Go ahead and put the knees on the floor if you need to.

✔️Without changing the placement of your hands or feet, push directly back into Downward Facing Dog.

Steps

• Adho Mukha Svanasana (Downward-Facing Dog)
• Chaturanga Dandasana (Four-Limbed Staff Pose)
• Correct hand and foot placement

Benefits

• Prevents injury during practice
• Deepens the stretch and strengthening effects of the pose
• Builds confidence in foundational postures