Asana: Downward Facing Dog

Sanskrit: Adho Mukha Svanasana

Breath: 5-10 breaths

How To Practice:

  • Start in table top position on your hands and knees
  • Walk your hands forwards by about a hands distance so that they pass the shoulders
  • Have your fingers softly spread wide with your fingertips gripping into the mat and the first knuckle of your index finger pressing into the ground
  • Lift your knees off the ground to straight your legs and send your hips to the sky
  • Externally rotate your upper arms to wrap your inner elbow forwards and broaden your shoulder blades
  • Press the ground away to slightly elevate the shoulders towards your ears
  • Melt your chest towards your thighs to open the shoulders
  • Relax your neck between your biceps
  • Set your feet two fists widths apart with your feet parallel and heels reaching towards the mat
  • Feel your inner thighs roll in and back
  • Create an anterior tilt in your pelvis by tilting your tailbone up to the sky and lengthening your spine
  • Draw your front ribs to complete your upside-down V shape


  • If you feel strain in the backs of your legs, or it’s difficult for you to tilt your pelvis, bend your knees or place your hands on blocks