Downward facing dog adho mukha svanasana, is one of the most widely practiced poses in yoga—and for good reason. It strengthens the entire body, stretches key muscle groups, and acts as a rejuvenating transition between poses. Yet, despite being a fundamental asana, many practitioners struggle with proper alignment. Perfecting Downward-Facing Dog can unlock deeper flexibility, greater stability, and a more comfortable, energizing experience on the mat. Here’s how to refine your alignment and make the most of this transformative yoga pose.

Start by positioning yourself on your hands and knees in a tabletop stance. Spread your fingers wide and press firmly through your palms, especially the index finger and thumb, to distribute weight evenly. As you exhale, lift your knees off the floor and extend your hips upward, creating an inverted V shape. Keep a slight bend in your knees if your hamstrings feel tight—this helps maintain a long, straight spine. Focus on drawing your shoulder blades down your back, relaxing your neck, and keeping your head aligned naturally between your arms.

Proper alignment also means engaging your core to prevent sinking into the lower back. Lift through your tailbone while grounding your heels toward the mat, even if they don’t touch. Rotate your upper arms outward to open the shoulders and reduce pressure on your wrists. With each breath, lengthen your spine, soften your ribs, and feel the stretch working through your calves, hamstrings, and back muscles.

Practicing these alignment tips regularly will not only help you perfect Adho Mukha Svanasana but also enhance your overall yoga practice. A well-aligned Downward-Facing Dog builds strength, improves flexibility, boosts circulation, and sets the foundation for more advanced poses. With mindful attention and consistency, this essential posture can become a powerful source of balance, energy, and ease in your daily routine.