How to Practice Downward-Facing Dog

Downward facing dog, or adho mukha svanasana in Pali, is a pose that can be incorporated into any yoga technique. ^{[1] X Source of Study} You can do it alone or in combination with the sun salutation, or even use it as a rest. There are several ways for you to practice the downward facing dog pose regardless of whether you are a seasoned yoga practitioner or just starting out.

Table of Contents

Practice Downward Dog Pose from a standing position

Stand in mountain pose. Start with mountain pose (tadasana) at the top of the yoga mat, so you’ll easily transition into downward facing dog from a standing position.

In mountain pose, you stand at the top of the mattress with your feet close together, arms at your sides. Looking forward, extend your toes and make sure to balance evenly on both feet. ^{[2] X Research Source}
Remember to use your abs and pull your sacrum slightly toward the floor.
Inhale and exhale evenly through the nose. If possible, make a soft ocean-like sound while breathing. This is called the ujjayi breath, and it helps you transition into downward facing dog more effectively. ^{[3] X Research Sources}

Clasp your hands in prayer position and focus your thoughts. You cannot successfully perform any yoga technique, even the downward facing dog pose, without focusing your mind. Taking a few seconds to focus your mind on something will help you do this pose more effectively.

Gently touch the bottom of your palms, then your palms, and finally touch your fingers so that your hands are joined in a prayer position. You can leave a gap between your palms if you want to let the energy flow. Place your clasped hands on your breastbone close to your heart.
If you don’t know what to focus your mind on, just choose a simple goal like “floating all ideas”.

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Inhale and bring your clasped hands to the sky into an upward salute. Once you’ve identified your focus goal, inhale and raise your arms up toward the ceiling in an upward salute, also known as urdhva hastasana. ^{[4] X Research Source} Gently arch your back as you look up through your hands.

The elbows should be fully extended and the fingers should be extended toward the ceiling. Tilt your head back only slightly, making sure not to compress the cervical vertebrae. ^{[5] X Research Sources}
Do this pose without bending your shoulders and remember to keep your chest open.

Exhale and bend your waist back to a forward stooped position. Exhale and “lower” to a forward stooped position, also known as uttanasana. ^{[6] X Research Sources}

It is important to keep your back straight and your waist bent forward before moving from upward salute (urdhva hastasana) to standing forward stooped posture (uttanasana).
Touch your palms on the floor next to your feet. The fingers should be pointed forward and extended so that the entire palm is pressed on the floor, so that the body weight is evenly distributed between the hands and feet.
It is important that you get your abs working and in contact with your thighs. ^{[7] X Research Source} If necessary, bend your knees to create this contact.
If your palms don’t touch the floor, place them on a yoga pillow so that your whole hand is pushing down on the floor. ^{[8] X Research Sources}

Inhale and straighten your spine to a half-crouched position. Inhale slightly and straighten your spine into a half-crouched position, also known as ardha uttanasana. This position makes it easier for you to transition into downward facing dog.

Remember to keep your spine straight as you extend your back halfway up. Keep your palms firmly on the floor next to your feet. ^{[9] X Research Source}
Make sure your abs are working while you’re in this pose. ^{[10] X Research Source}

Practice downward facing dog from a kneeling position

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Start in child’s pose. First you kneel on the mattress or the floor. Squeeze your knees together and let your buttocks touch your feet. Exhale and slowly place your torso on your thighs so that your forehead touches the mattress.

Exhale, extend your knees, bring your feet together, stretch your arms out in front with your belly between your legs, and push back to come face-down dog pose. From child’s pose, exhale and push the sitting bones toward the ceiling. Your body will end up in an inverted “V”, which is the downward facing dog pose or adho mukha savasana in Pali. ^{[16] X Research Source} In this position you feel calm and can rest as you continue to maintain the pose.

Keep your palms flat on the floor and keep your abs working. ^{[17] X Research Source}
Lower your shoulders inward, lower than your back and arms so that your elbows are looking at each other. ^{[18] X Research Sources}
The toes may not be flexible enough for you to roll on them. If so, adjust by lifting and placing the soles of your feet on the floor.
The heel touches or doesn’t touch the floor depending on the flexibility of the lower back, hamstrings, and calf muscles. The more you practice, the easier it is for your heels to touch the floor. ^{[19] X Research Source}
Continue to raise the sitting bones toward the ceiling. ^{[20] X Research Source}
Always look at your navel but be sure to keep your head relaxed. ^{[21] X Research Source}
Breathe in and out at regular intervals as many breaths as you want. ^{[22] X Research Source}

Things you need

Yoga Mattress
Appropriate clothing.

Steps

Practice Downward Dog Pose from a standing position

Practice downward facing dog from a kneeling position

Things you need

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