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Yoga Pose of the Month: Downward-Facing Dog

Yoga Pose of the Month: Downward-Facing Dog

Enter our new feature “Pose of the Month” to give you the What, Why, and How. If you want a visual demonstration, check out our free pose breakdown videos.

Our inaugural pose of the month:
Adho Mukha Svanasana (Downward-Facing Dog):


Downward-Facing Dog is one of the primary foundational poses in yoga. Even if you’ve never stepped onto a yoga mat before, you’ve likely heard of Down Dog. Or, seen your dog perform it when he wakes up from a nap.

The Benefits:
•    Stretches the shoulders, back, hips, hamstrings, and calves.
•    Creates strength in the upper and lower body.
•    Creates a sense of calm because your head is below your heart—it is an inversion.
•    Energizes the body and reduces fatigue.
•    Boosts circulation and blood flow.

The Way:
•    Start on your hands and knees, with your knees directly beneath the hips and hands slightly in front of your shoulders.
•    Spread your fingers and root down into all your knuckles especially your thumb and index finger.
•    Exhale and tuck your toes under, pressing your tailbone toward the sky. Keep your knees slightly bent to start.
•    Firm your thighs, pressing your thighbones back, bringing more of your weight into the lower body.
•    Press your heels toward the ground; it is okay if they don't reach it today or ever!
•    Broaden your shoulder blades away from each other.
•    Maintain a long straight line from your tailbone to the crown of your head.
•    Breathe deeply and hold for up to 3 minutes.


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