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
- Starting Position: Begin on hands and knees in tabletop position, wrists under shoulders, knees under hips
- Hand Placement: Spread fingers wide, press palms firmly into ground, especially through index finger and thumb
- Lift Into Position: Tuck toes under, lift hips up and back, creating an inverted V-shape
- Leg Alignment: Straighten legs as much as possible, press heels toward floor (they don't need to touch)
- 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
ChAIron's computer vision analyzes your Downward Facing Dog alignment in real-time, providing instant feedback on:
- Hand placement and finger positioning
- Shoulder blade engagement and positioning
- Spinal alignment and hip height
- Weight distribution between hands and feet
- Progressive flexibility improvements
Benefits of Downward Facing Dog
- Strengthens arms, shoulders, and core
- Stretches hamstrings, calves, and spine
- Improves circulation with gentle inversion
- Relieves stress and calms the mind
- Builds full-body strength and flexibility
- Prepares body for more advanced poses
Modifications and Variations
- Bent Knees: Keep slight bend in knees to protect hamstrings and focus on spine length
- Forearm Down Dog: Lower to forearms for deeper shoulder stretch
- Wall Support: Place hands on wall for easier variation
- Three-Legged Dog: Lift one leg up for added challenge and hip opening