Posts Tagged downward dog

Pose Post – Downward Dog

Downward Dog (Adho Mukha Svanasana)

I thought it would be best to start off with the pose that inspired this blog’s name, and also a great pose for beginners. Downward Dog is an easy pose and has several variations for those just learning yoga – you can slightly bend your legs, or alternate bending your legs (first one, then the other, then back to the first one, and so on) as you relax into the pose. I find this especially helpful if you are doing your first downward dog of the day. If your heels don’t touch the floor, don’t worry too much – this may come with time or perhaps your muscles just don’t stretch that way.

If you need to use two blocks under your hands, go for it. It may make the pose more comfortable or easier for you.

Concentrate on straightening and lengthening your spine. Attempt to rest on your palms instead of your wrists. This can be tricky at first. Also focus on bringing your shoulders back, down, and away from your ears. Press down through your heels as much as you can (don’t stand up on your toes) and push your seat bones back towards the wall behind you. Bring your chest towards your thighs and relax your neck.

According to one of my instructors, downward dog is one of the most, if not the most, common poses in yoga. It is considered a resting pose, but trust me, as a beginner, it is far from restful!


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