The Elusive and Often Visited Posture of Downward-Facing Dog

Sanskrit Name: Adho Mukha Svanasana

This pose is visited in almost all movement oriented yoga practices.  It is an inversion (heart above head) so it is energizing and calming at the same time—isn’t yoga awesome! Here are a few tips to help your next Downward Dog feel balanced and relaxed.

  1. Widen your Shoulders: Get your head out of the turtle Shell!  Feel your shoulders reach towards opposite walls. From there you will experience a sweet release of the spine and a little more length.

  2. Soften those “bows”: Slightly bend your elbows to ensure there isn’t any hyperextension or locking in the joint.

  3. Ground down through those hands:  Press the palms into your mat, all 10 knuckles! Even claw the finger pads - why?  This engagement helps to distribute the weight of your body instead of letting it all dump into your wrists.  Ouch!

A woman practicing yoga in a downward dog pose in front of a wall with a mandala design and the text 'Tight Shoulders & Locked Elbows', with pink arrows pointing to her elbows.
A woman practicing yoga in a child's pose with her knees wide apart and arms extended forward on a yoga mat in a studio with a decorative wall and the text 'Wide Shoulders & Soft Elbows' above.

Posture Benefits:

  • Calms the brain and helps relieve stress and mild depression.

  • Energizes the body.

  • Stretches the shoulders, hamstrings, calves, arches, and hands.

  • Strengthens the arms and legs.

Want to learn more?  Check out Shri Studios weekly yoga classes in our beautiful LCC studio.  All classes are free with admission or membership to Longmont Climbing Collective—what a great deal!