Mastering Downward-Facing Dog: Alignment and Common Mistakes

Downward-Facing Dog (Adho Mukha Svanasana) is one of the most widely recognized yoga poses, yet it is also one of the most frequently misaligned. In this article, we break down correct alignment from hands to feet.

Hands and Wrists: The Foundation

Spread your fingers wide and press firmly through your knuckles, particularly your index finger and thumb. This creates a solid foundation and distributes weight away from your wrists, preventing strain.

Shoulders and Spine: Creating Length

Rotate your outer shoulders outward to broaden across your upper back. Draw your chest toward your thighs while keeping your shoulder blades engaged. Your spine should be one straight line from wrists to hips.

Hips and Legs: Finding the Stretch

Lift your sit bones high toward the ceiling. If your hamstrings or lower back feel tight, keep a generous bend in your knees. The priority is a long, flat spine, not having straight legs or heels on the ground.