Yoga Challenge – Sun Salutations Poses: Adho Mukha Svanasana (Downward Facing Dog Pose)

Happy Day 22 of our 30 Day Yoga Challenge – Adho Mukha Svanasana

Good morning Yogis! We are completing our detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series. Today we are covering Adho Mukha Svanasana, possibly the most popular and famous traditional Asana, that comes to mind when we think of Yoga.

Sun Salutations Poses: Adho Mukha Svanasana (Downward Facing Dog Pose)

The final Asana to introduce in this series is Adho Mukha Svanasana (AHD-ho MOOK-ha Sva-NA-sa-NA) or Downward Facing Dog Pose. Today we will be performing our Sun Salutations series first with two ways to come into the traditional expression of this pose, and then try a more challenging version.

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to again perform the traditional Asana series – Surya Namaskar, or Sun Salutations. Today, we will do the full series three times on each side, working on the correct alignment for this pose. Since this pose can be difficult for those with tight hamstrings and heels often do not reach the floor for new Yogis, our focus will be Santosha (Contentment) again, and accepting and being gentle with where we are on our journeys. Jump to today’s variations!

Adho Mukha Svanasana – Downward Facing Dog Pose

Adho Mukha Svanasana – Downward Facing Dog

How to do Adho Mukha Svanasana (Downward Facing Dog Pose) with proper alignment from bottom to top

  1. Place and align feet

    Feet – Your feet should still be about hip distance apart from Bhujangasana. However, your feet will flip and you will end with the balls of both feet on the mat, reaching your heels towards the mat. You can walk your feet a bit closer in to help your heels start reaching the mat. It is very difficult for heels to reach the mat when hamstrings are very tight, so be gentle with yourself in this pose.

  2. Work your legs into the pose

    Legs – Keep your legs straight if possible, and make sure you do not hyperextend your knees. It may be helpful to bend one knee then the other a few times to “walk the dog” and work into the pose.

  3. Notice and set hips

    Hips – On the EXHALE you lift your hips up to the ceiling/sky to come into this Asana. Try to keep your hips pointing up and back, as you lightly press your chest back towards your thighs to deepen this stretch.

  4. Set arms and check shoulders

    Arms and Shoulders – Keep your hands spread, middle fingers pointing forward, shoulder distance apart. You may want to gently claw fingers and cup palm. Press into the mat and keep your arms straight, and keep your shoulders pressed down away from your ears.

  5. Check your head and neck

    Head and Neck Keep your head and neck neutral, and either close your eyes or gaze gently at your mat or navel.

Sun Salutations Downward Facing Dog Variations

Table Top to Adho Mukha Svanasana

The first round, from Bhujangasana / Cobra, come up into Table Top with knees bent and shins flat on the mat hip distance apart, and hands directly below shoulders and middle fingers pointing ahead. On an EXHALE, press your hands into the mat and lift your hips back to come into Adho Mukha Svanasana (Downward Facing Dog). Perhaps “walk the dog” into the pose by bending one knee and then the other, to help loosen each leg and work into the pose. Take a couple of full inhales and exhales here, before bringing your LEFT foot forward to come back into your lunge and complete the Sun Salutation on both sides.

“Walking the dog” into Adho Mukha Svanasana

Lift to Adho Mukha Svanasana

The second round, from Bhujangasana / Cobra, flip your toes, press your hands into the mat, and lift your hips to come straight into Adho Mukha Svanasana without coming through Table Top. Take a full inhale and exhale here, and complete the Sun Salutation series on each side.

Eka Pada Adho Mukha Svanasana

The last round, we will try a more challenging expression of Adho Mukha Svanasana. Come back directly into Adho Mukha Svanasana as in the last round. Now, lift your LEFT leg straight back to come into three-legged down dog. HOLD your leg up here for 10 seconds, pressing both hands and your standing foot into the ground. On an INHALE, bend your LEFT leg and bring your LEFT knee straight under to your chest. Come all the way through and plant your LEFT foot on the mat in front of you, getting your balance as you come directly into your lunge. Continue on to complete the Sun Salutation Series on both sides, making sure to raise your RIGHT leg next time.

Tri Pada Adho Mukha Svanasana – Three-Legged Down Dog

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Share your Practice

Please comment to share your experience with this exercise or any questions! Do you prefer coming through Table Top or straight into Adho Mukha Svanasana? Have you tried “walking the dog” before? Always remember, be kind!

4 thoughts on “Yoga Challenge – Sun Salutations Poses: Adho Mukha Svanasana (Downward Facing Dog Pose)

  1. I am very confident in this pose. A yoga teacher during a class would call downward dog a Yogis Home and it always stuck with me. I almost always walk my dog at the start of my practice too warm up the legs. Three legged dog is great for balance and it’s my favorite transition too wild thang.

  2. I liked both table top and coming straight from cobra. It was easier for me to get my heels down from tabletop. Grounding my heels is something I’m trying hard to work on in dancing so this is helpful. I also like the three legged dog, it feels good on my hips and quads.

  3. I liked both variations of this pose but preferred coming straight into Adho Mukha Svanasana rather than through tabletop. I have really tight hamstrings and also tend to lock/hyperextend my knees, so “walking the dog” is very helpful in my case!

  4. I love down dog! And I always walk the dog, but didn’t know it was called that 🙂 Definitely prefer straight into down dog without tabletop, gets to the stretch asap!

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