How to Do the Perfect Downward Facing Dog (Adho Mukha Svanasana) - Complete Guide

Want to master Downward Facing Dog — the most recognized yoga pose that builds strength and flexibility? You're in the right place.

Perfect Downward Facing Dog (Adho Mukha Svanasana) Technique

Downward Facing Dog (Adho Mukha Svanasana) is one of the most fundamental yoga poses, serving as a transition, resting pose, and strength builder all in one. This inverted V-shape strengthens the entire body while providing a gentle inversion. ChAIron's AI coaching ensures optimal hand placement, spinal alignment, and weight distribution.

Step-by-Step Form Guide

  1. Starting Position:Begin on hands and knees in tabletop position, wrists under shoulders, knees under hips
  2. Hand Placement:Spread fingers wide, press palms firmly into ground, especially through index finger and thumb
  3. Lift Into Position:Tuck toes under, lift hips up and back, creating an inverted V-shape
  4. Leg Alignment:Straighten legs as much as possible, press heels toward floor (they don't need to touch)
  5. Spine Extension:Lengthen spine, draw shoulder blades down back, maintain neutral neck position

Common Mistakes to Avoid

  • Placing hands too wide or narrow
  • Rounding the spine or hunching shoulders
  • Looking up or forward instead of at legs
  • Putting too much weight on wrists
  • Forcing heels to touch the ground
  • Collapsing through the shoulders

AI Coaching Benefits

  • Hand placement and finger positioning
  • Shoulder blade engagement and positioning
  • Spinal alignment and hip height
  • Weight distribution between hands and feet
  • Progressive flexibility improvements
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