Yoga Pose of the Week: Downward Facing Dog (Adho Mukha Svanasana)

Hi, I'm Brittany Ford with Yoga Travel Tree. This week's pose is Downward Facing Dog, or Adho Mukha Svanasana. This pose is a lot of help in yoga classes, especially in Ashtanga and vinyasa classes. It is foundational for many poses in the practice including inversions and arm balances. Downward facing dog strengthens the arms and legs, opens the shoulders and hamstrings, and lengthens the spine. It is connected to the health of the bladder meridian that runs along the backside of the body. In this video, we'll explore Downward Facing Dog, how to correctly and safely enter the pose, and we'll go over a few variations that may be new to you and your practice. Enjoy!

How to do it Right

  1. Start in your table top position with hands under shoulder and knees under hips. Come back to table top or child's pose if you get overwhelmed or too tired.
  2. Take a few breaths in your table top, engage the core and feel the length of the spine here, gaze down so the neck is long as well.
  3. When you feel ready, tuck the toes and push down to lift the hips. Spread the fingers and press down and forward to sent the hips up and back. Bend into the knees as much as you need to to maintain the spine length!
  4. Breathe fully into the belly. Exhale, hollow the belly and send the hips higher. Eventually the legs will straighten and maybe the heels will reach the floor.

Don't forget to follow me @yoga_birdie and @yogatraveltree on Instagram. Comment any pose that you'd like to practice next!! Visit and for mor information and for contact information. Namaste and see you next week!!! #lovelovelove