The Downward Dog (Adho Mukha Svanasana) might seem like a basic move, but don’t be deceived by its simplicity—this pose is a powerhouse in disguise.
It’s all about that perfect blend of strength, stretch, and stability, making it a staple in yoga practices around the globe.
Pose details
Asana | Sukhasana |
Type | Seated |
Level | Beginner |
How to do the Easy pose
Before attempting Crow Pose, it’s beneficial to warm up with poses that engage your core, wrists, and shoulders, such as Plank Pose, Downward-Facing Dog, and Garland Pose.
Once you’re ready, follow these steps:
- Begin in a squat position with your feet together. Open your knees wide and place your hands on the floor in front of you, shoulder-width apart. Spread your fingers wide and press firmly into the mat to create a stable base.
- Bend your elbows slightly and lift your hips, coming onto the balls of your feet. Engage your core and gaze forward to maintain balance.
- Place your knees on the backs of your upper arms, as close to your armpits as possible. Keep your elbows bent and your arms strong.
- Shift your weight forward slowly, lifting one foot off the ground, and then the other. Keep your gaze forward and avoid looking down to help maintain balance.
- Once both feet are off the ground, bring your big toes together and engage your core to keep your body stable. Hold the pose for five to ten breaths or as long as comfortable.
- To come out of the pose, slowly lower your feet back to the ground and return to a squat position. Rest in Child’s Pose if needed to release any tension in your wrists and shoulders.
Modifications
If Downward Dog feels a bit too challenging, don’t worry—there are plenty of ways to modify it while still getting the benefits:
- Use a wall: Place your hands on a wall at hip height and walk your feet back until your body forms an L-shape. This reduces the weight on your wrists and helps you focus on lengthening your spine.
- Bend your knees: Keeping a slight bend in your knees can help you maintain a straight spine and take pressure off your hamstrings. This makes the pose more accessible and comfortable.
- Use blocks under your hands: Placing yoga blocks under your hands can elevate your upper body, making it easier to press your chest towards your thighs and lengthen your spine.
- Shorten your stance: Bringing your feet closer to your hands can make the pose less intense and more manageable, especially if you’re working on building strength and flexibility.
- Focus on alignment: Instead of trying to get your heels to touch the ground, concentrate on creating a straight line from your wrists to your hips. This will help you get the most out of the pose without straining your body.
Similar yoga poses
Butterfly Pose (Titali Asana)
Similar to Bound Angle, this pose involves bringing the soles of the feet together and gently flapping the knees up and down, mimicking the movement of a butterfly’s wings. It’s a dynamic way to open the hips and improve circulation.
Garland Pose (Malasana)
A deep squat that stretches the ankles, groin, and back, Garland Pose helps to open the hips and can be a preparatory pose for more advanced hip openers.
Lotus Pose (Padmasana)
This classic seated pose involves crossing the legs and placing the feet on the opposite thighs. It deeply opens the hips and is often used for meditation and pranayama practices.
Reclining Bound Angle Pose (Supta Baddha Konasana)
A restorative version of Bound Angle, this pose is performed lying on the back with the soles of the feet together and knees falling open. It gently opens the hips and can be supported with props for added comfort.
Happy Baby Pose (Ananda Balasana)
Lying on your back, you grab the outer edges of your feet with your hands, drawing your knees towards your armpits. This pose opens the hips and stretches the inner thighs, similar to Bound Angle but with the added benefit of a gentle spinal release.
