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You Down, Dawg?

Updated: Sep 28, 2023

Unveiling the Power of Downward Dog: Mastering Proper Alignment for a Stellar Pose


Downward Dog, or Adho Mukha Svanasana, is a foundational yoga pose that holds incredible transformative potential when practiced with precise alignment. This rejuvenating inversion not only stretches and strengthens the entire body but also serves as a resting point during dynamic sequences. Let's dive into the essential aspects of Downward Dog and unlock the secrets to a stellar pose through proper alignment.


  1. Ground through Your Hands: Start in a tabletop position with your wrists directly under your shoulders and fingers spread wide. Press firmly into your palms, distributing weight evenly to protect your wrists and cultivate stability.

  2. Engage Your Core: Draw your navel toward your spine to activate your core. This engagement supports your lower back and promotes a straight line from the crown of your head to your tailbone.

  3. Lengthen Your Spine: Focus on elongating your spine, reaching your sit bones towards the sky. Imagine a straight line from your wrists to your hips, gently pulling your chest towards your thighs.

  4. Maintain Soft Knees: Slightly bend your knees to release any tension in your hamstrings and to avoid locking your joints. This modification ensures a sustainable and safe Downward Dog.

  5. Hips in Line with Shoulders: Keep your hips in line with your shoulders, avoiding excessive lifting or sinking. Balance the weight evenly between your upper and lower body to experience stability.

  6. Gaze Between Your Feet: Direct your gaze towards the space between your feet or at your navel. This alignment helps elongate your neck and fosters a sense of relaxation.

  7. Heels Grounded or Lifted: Your heels can touch the ground or remain lifted, depending on your flexibility. If your heels don't touch the floor, no worries! Focus on pressing through your toes while maintaining proper alignment.

  8. Create Space in Your Armpits: Draw your shoulders away from your ears and broaden your collarbones. Creating space in your armpits allows for a comfortable and open upper body.

  9. Breathe Deeply: As you settle into the pose, take deep breaths, allowing your breath to flow smoothly. Use each inhale to lengthen your spine and each exhale to deepen the stretch.

  10. Modify as Needed: Remember, yoga is an individual journey. Feel free to use props like blocks or modify the pose to suit your body's needs. Honor your limitations and embrace the variations that feel right for you.

By embracing proper alignment in Downward Dog, you unlock its full potential to rejuvenate and strengthen your body. So, with each practice, embrace the transformative power of this iconic pose, cultivating harmony, flexibility, and inner peace. Happy Downward Dogging! 🐶🌟

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