Mastering Downward Dog: Simple Alignment Tips for a Stronger Practice

Hello friends!

Downward Facing Dog (Adho Mukha Svanasana) is one of the most common poses we see in yoga classes today. It’s also one of the least explained and often confusing to many students—whether you’re a beginner or a regular practitioner. It took me a couple of years to truly understand what’s happening in this shape and what I should be doing to get the most out of it. So whether you’re new to yoga or a seasoned practitioner wanting to fine-tune your Down Dog, keep reading!

HANDS

Spread your fingers wide and root each finger down into the mat. Rotate your palms slightly so that your pointer fingers are pointing forward. Your hands should be about shoulder-width apart, but feel free to adjust the distance to find what feels comfortable for you—sometimes a slightly wider stance can be more supportive.

SPINE

Your spine should be long, creating a nice straight line. If your spine is rounded, bend your knees, lift your hips high, and that will help create more length in the spine.

ARMS

The arms are externally rotated—think about rolling the biceps forward and the triceps back. This will help engage the muscles and keep the arms strong.

SHOULDERS

Elevate the shoulder blades by pressing the floor away, drawing the shoulders up towards your ears. This will create space and allow your upper body to feel light and open.

RIBS

We want to avoid arching the back in this pose, so gently squeeze your ribs together to keep your core strong. This helps you maintain stability and prevents excessive backbending.

LEGS

Keep your knees bent if necessary to keep your spine long—remember, a long spine is more important than straight legs. If your hamstrings, calves, and ankles have the space, you can slowly work your legs towards straight. Even if the heels don’t touch the mat, let them energetically reach towards the floor.

DISTANCE

How far apart should your hands and feet be? Start in a plank position with your shoulders over your wrists, then lift your hips into Downward Dog. That’s about the distance between your hands and feet. Personally, I walk my feet in an inch or two to feel more comfortable, but it’s all about what works for your body.

Here’s a video demonstrating and explaining all of these tips:

Let the Pose Work for Your Body
These tips are here to help you feel more stable, balanced, and strong in Downward Dog, but remember—no body is the same! Feel free to adjust as needed and let the pose work for your body. Yoga is about honoring where you are and cultivating a practice that feels supportive and nourishing.

Want to Learn More?
If you’re interested in more personalized guidance to improve your yoga practice, I offer 1:1 yoga sessions tailored to your needs. Don’t hesitate to reach out—I'd love to support you on your journey. 💛