Downward-Facing Dog Pose (Adho Mukha Svanasana): It’s no secret that we develop a certain relationship with every yoga asana. And this relationship often doesn’t go so smoothly with Downward-Facing Dog Pose (Adho Mukha Svanasana). But once you find a way to master it, rest assured: it will become your faithful companion for years to come.
To understand your current relationship with Adho Mukha Svanasana, pay attention to the following 5 nuances when adjusting the asana:
1. Are my palms flat on the mat?
Make sure that in Downward-Facing Dog Pose, half your weight is supported by your arms and you feel their full support. Spread your fingers wide, pressing your index fingers into the mat. This isn’t just about the anatomical features of our bodies, but also about the movement of energy. Imagine small shoots sprouting from your palms, connecting into a single whole with the Earth’s root system that envelops all living things.
2. Are my shoulders in a stable position?
Every teacher has their own interpretation of the proper shoulder position for this asana. Given the wide variety of options, there’s nothing else to do but experiment with different techniques, listening to your body, until you find the one that’s right for you.
One option: After ensuring your palms are firmly on the mat, begin to gently release your shoulders using circular motions. At first, you’ll experience a rather strange sensation—as if someone has placed their palms on either side of your spine and is trying to push them apart. But this shoulder position provides stability and the necessary tension to the pose.
3. Are my hips moving in the opposite direction from my shoulders?
When approaching this pose, many beginners think the main goal is to lower their heels to the floor. While this approach does provide a good stretch in the calf muscles, it often deprives us of the most important aspect of this asana—a straight, beautiful back.
Downward-facing dog is, first and foremost, a pose for spinal lengthening. Drawing our hips from our shoulders creates the necessary lengthening of our spine, and therefore, space for prana—our vital energy—to flow freely. So, concentrate on the position of your hips.
4. Are my knees bent?
This is one piece of advice that many people resist until they try it themselves. This is because practitioners often already have an idea of what the “perfect” Adho Mukha Svanasana should look like, so they try to recreate it on the mat.
However, beginners often try Downward-Facing Dog Pose and try too hard to lower their heels to the floor, only to end up with a strained back or pulled hamstrings. This is not at all what we want from practicing this asana! By bending our knees, we can focus on lengthening the spine and drawing the hips away from the shoulders. Try this variation, and you might never want to go back.
5. Are my feet mobile?
Once again, it is necessary to get rid of the image of the Downward Facing Dog with the feet pressed to the floor, because often the efforts of those beginning to lower their heels to the mat are rewarded with pain in the lower back and hips.
Instead, try relaxing your feet and “playing” with them, for example, by alternately bending your knees and touching the mat with one heel then the other. Don’t try to match the ideal image in your head, but let your feet rest for a while in the flow of energy.
And most importantly, when practicing Adho Mukha Svanasana, or any other pose, remember ahimsa, or the principle of non-harming. Mindful practice of this asana effectively lengthens the spine and helps manage lower back pain. You can combine it with Child’s Pose and Plank, smoothly transitioning from one to the other. We hope this short list will help you become friends with Adho Mukha Svanasana and eventually love it as much as we do. Have an effective yoga practice! Good Luck
Last Update: January 15, 2026
#About Author#
Written by Dr. Ashish Sharma, MBBS.MBBS graduate (Karaganda Medical University) and FMGE-qualified physician with completed internship at Rajeev Gandhi Government General Hospital, Alwar.
Disclaimer: This article is intended for general educational and awareness purposes only and does not constitute medical advice, diagnosis, or treatment. Please consult a qualified healthcare professional for medical concerns.
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