Video: Downward dog

15 video sequences to prep students for downward dog – Francesca Cervero Yoga and Wellness

Video: Downward dog

May 14, 2019 by Francesca Cervero

Adho Mukha Svanasana is a wonderful (and ubiquitous) pose offered repeatedly in many asana classes. It is a lovely shape and has so many important benefits :

  • puts the head below the heart in a gentle inversion
  • strengthens the arms and shoulders in flexion
  • lengthens the notoriously stiff side body
  • stretches the calves

In my 14+ years of working with private clients I’ve found that many students weren’t ready for Downward Dog in our first months and years of working together, let alone the first 5 minutes of class! I use Downward Dog as a peak pose to be slowly worked towards (over months and years sometimes) with many of my private students.  A private lesson is an easy and natural place to create specific sequences that meet our students needs, but even in group classes it is possible to wait until bodies are a little bit more prepared before cueing them into Downward Dog.

Are you giving your students enough physical preparation to make Downward Dog an accessible place to enjoy some of the potential benefits? It is ly- and I say this with love- that you are not. It is often one of the very first poses taught in class!

Even people who are very experienced in yoga and are in strong and mobile bodies need more prep than they are usually given (myself included!).

If you come to my group class we will be at least 20 minutes into class before I offer you a Downward Dog.

I do this because I think it is hard for people to move into that pose in a way that is accessible and interesting in a cold body.

Also: it is a very complex pose! Here are just a few of the physical elements that are necessary to prepare bodies for Adho Mukha Svanasana:

Shoulder Flexion which might need:

    • warming up the shoulder in general
    • strength and health in the anterior deltoid
    • an active rotator cuff to stabilize the shoulder in the socket (working the action of external rotation is a great way to warm and strengthen the rotator cuff)
    • freedom in the lats, the long head of the triceps and the pecs

Free Movement of the Pelvis which might need:

    • stretching of the hip adductors, hamstrings, calves and glutes
    • mobility in the lats
    • strengthening of the hip adductors, hamstrings, glutes and deep hip rotators
    • strong hip flexors and deep core

Extension of the wrists which needs:

    • strength in the wrist extensors
    • freedom in the deep arm line of fascia

If all that feels a little too technical, let me say this another way!

Before I offer Downward Facing Dog to my students I will teach some combination of:

    • warming up shoulder flexion
    • stretching the adductors and calves
    • strengthening and warming up the hamstrings (I think these get waaay over stretched in many yoga classes, so I don’t do too much hamstring stretching in my classes)
    • strengthening shoulder external rotation
    • preparing the wrists
    • hip flexor strengthening and core work

Here are 15 video sequences that address at least one (and sometimes several) of these requirements:

1.  This sequence stretches the adductors, lats and long head of the triceps and also strengthens the glutes and hamstrings.

2. This sequence has hip internal and external rotation, movements to wake up the adductors and core, a belly massage in a twist and finishes with wrist pushups to get the hands ready to take more body weight!

3. This sequence shows the squat position that is one of my favorite place to teach pelvic floor awareness. It also has some active thoracic mobilization, squats and core work to kick off a nice warm up!

4. This sequence has little ball work to release tension in the glutes, a little core work (sometimes combined!) and lots of rhythmic, circular movements.

5. This sequence has a lot of side body work, a funky ardha chandrasana variation that really opens up the lats (did you know they connect all the way down to your pelvis??) some shoulder external rotation work, and glute and hamstring stretching.

6. This sequence stretches and strengthens the side body, warms up the arms in shoulder flexion, and stretches the adductors and hamstrings.

7. This video shows a great pose to use at the beginning of class as a way to warm up and release tension in the calves.

8. This video shows a way to warm up the muscles around the shoulder blades and also offers an Alternate Version of a traditional vinyasa.

9. This video shows several different short sequences to help strengthen the shoulder external rotators.

10. This sequence shows an important part of preparing wrists to bear weight; stretching the Deep Fascial Arm Line.

11. This sequence shares another important part of Wrist Prep; building the strength and awareness to avoid dumping weight into the wrists with Wrist Push-Ups.

12. This sequence has lots of elements that help prepare bodies for Downward Dog opening up the side body, and stretching adductor magnus and the glutes.

13. This sequence combines a few different things: warming up the shoulders in shoulder flexion and external rotation, stretching the pecs, some side body work and a little calf stretch at the end.

14. This video shows End Range Shoulder Flexion Lift-Offs which are a great way to strengthen the shoulders (and warm up them up!) in preparation for Downward Dog.

The video shows the sequence in child’s pose but it can also be done lying prone if knee or hip flexion is an issue.

It can also be done prone with a bolster supporting the length of the torso if neck tension is an issue and it needs to be regressed further.

15. This video shows a sequence I use all the time to train people to step to the front of the mat from Downward Dog putting all their weight on one arm you do for Side Plank. It is a great way to warm up the shoulders, core and deep hip flexors.

If you start incorporating some of these preparatory sequences into your classes, I would love to hear how it goes! Save this link, and report back after you’ve tried a few. I can’t wait to hear what you think.

Also — I’d love it if you shared this link on your social media or with yoga teacher friends! Thanks in advance for spreading the word— no more cold Downward Dogs!


How To Do Downward-Facing Dog

Video: Downward dog

Downward-Facing Dog might just be the most iconic yoga pose around these Western parts. You’ll find it in most yoga closes (even some yin ones). When I first started yoga, holding “down dog” felt awkward and difficult.

My arms were holding me up at a weird angle. I couldn’t get my heels to the mat (hint hint: heels to the mat is not necessary). I wasn’t sure what to do with my head.

And why the heck were my wrists hurting? It was such a simple shape, but it had never been explained properly.

The Sanskrit term for Downward-Facing Dog is Adho Mukha Svanasana. If your teacher says that in class… well, more power to them. But I’m fairly certain that half or more of the class will have no idea what they are referring to. I wouldn’t and I teach yoga.

What is the purpose and benefits of Downward-Facing Dog?

Downward dog is a great all-around pose. Maybe that’s why it’s incorporated so often into classes. It touches on the full-body, physically and energetically. This shape stretches the hamstrings, opens, strengthens, stretches the shoulders. It also lengthens and strengthens the spine, the calves, the arches of the feet, the hands, the neck, and on and on.

Maybe not surprisingly, this is also a gentle inversion (head below the heart). Maybe handstands and headstands aren’t your jam? That’s ok.

You’ll still get the benefits of an inversion in a shape this, or even in a simple standing forward fold.

Some inversion benefits are a soothed nervous system, improved concentration and memory, and relief for headaches, insomnia, or depression. Wow! All because of one general shape. Go do yoga!

Step-By-Step Instructions For Doing Downward Dog

  1. To begin, start in a tabletop position so that you can feel the transition into this shape. You can find some tabletop instructions here. Most importantly, palms are flat on the mat. It doesn’t really matter if fingers are spread extremely wide some might say. Fingers can all be touching each other.

    What matters is that the “four corners” of the hand are all pressing into the mat, the 2 edges of the heel of the hand and the ball mounds of the hand, and then fingers pressing or even gently pulling in as if trying to scrunch a piece of paper.

    When your hands are active this way, you might feel a slight lift right at the center of your palm

    You’ll also want to find a gentle rotation at the “eye of the elbow.” The spot where your elbows bend. Both arms are rotated inward and forward so the eye of the elbow is mostly facing towards the front of the room.

    Wow, that was a lot of minute effort just for arms in tabletop. But that’s the whole point of breaking down these postures. There are other aspects of tabletop that carry over to downdog as well – belly pulled up and in creating a neutral spine and active core.

    Lifting up and the shoulders so there is a tiny dome up in between the shoulder blades just as you would do in plank or even crow pose.

  2. Now for the transition. Breathe in and stay in your shape. As you breathe out, tuck the toes, press up through the feet and hands and begin to lift the hips skyward. The hips come “up and back.” Sit bones up towards the ceiling and back towards the back wall as you begin to move the chest and head down until you find a semi-straight line from hands to tailbone. The legs don’t matter so much here. As in You Don’t Have To Straighten Your Legs Or Get Your Heels To The Floor. Whew, now that that’s settled. This is the basic downward dog shape.
  3. Teachers usually say that you want to create an upside-down V shape with your body or an A-shape. This would indicate the straightening of legs. Some people can’t do that. Some people shouldn’t do that. I’m one of them. I can straighten my legs, but I have tight hamstrings. What this means is that when I straighten my legs it causes a slight rounding in my low back causing unnecessary stress on the low back. Doing this over and over in a class, day after day, week after week? No bueno. So try bending the knees. It can actually be more challenging while also protecting your spine. Yoga should be about healing and strengthening the body, not hurting it.
  4. You do want to create a long straight line from the hands to tailbone. If it’s not straight, try bending your knees. Your head isn’t lolling around or lifted up so you can see forward. It’s inline between the arms. Kind of the top part of your body is in a variation of mountain pose. Your gaze can be towards the navel or your legs or towards the person behind you if you feel people-watching.
  5. Shoulders aren’t sucked up next to your ears, but keeping them down and away from the ears isn’t entirely possible without doing weird things with your body, so don’t worry too much here as long as you can find some softness in the shoulders.
  6. For you hyper-mobile people, you don’t need to move beyond the “V” shape. Yes, I know you can keep pressing the chest forward between the arms all the way to your thighs if you really wanted to, but that’s not going to build strength and you’re possibly going to hurt yourself in the long run. You don’t want to compress the upper back, you want to make it wide (as well as widening the space where your collar bones are). My suggestion for those Uber-Flexibles is to focus on strength-building rather than relying on flexibility. Opt for the “high” version of poses Skandasana where you are required to use your strength instead of dipping into your flexibility. Keep the arms and legs active in downdog. Keep the belly active – up and in. Maintain the shape even though you can easily move beyond it with ease.

Practice moving in and this shape in different ways. Notice where you feel discomfort or ease. You could step back into Downward Facing Dog from Plank or a Halfway Lift. You could lift up into it from Upward-Facing Dog or Tabletop.

When in this shape you can lift the tailbone higher as you come up on your toes and back down again to strengthen the feet and ankles.

You can inhale up on toes and exhale to allow both heels to fall to the right side (stretching the left side body), or the left side.

It might feel difficult if you’re new to it. So keep on trying it while also honoring your body right where its at. If you need to come back down to your knees, come back down to your knees. Try new things and find which one is just right for you. Because every BODY is different and will require different things.


Downward Facing Dog Yoga Pose

Video: Downward dog
This video is part of our Foundations of Yoga series.Watch on : Downward Facing Dog

Downward Facing Blog. My boyfriend thought of that. Not me.

Oh Downward Dog! Let me count the ways you have changed and continue to change. You are a shape shifter and a magical mirror.

Straight up: The day I fell in love with downward facing dog is the day I truly fell in love with Yoga.

Cue: Stevie Wonder’s “For Once In My Life”

I will never forget those early dog days of yoga practice. I remind myself of them every time I welcome a new student onto the mat. Does it ever really get easier? Well, yes and no. It really doesn’t because the check list just get longer and the pose juicer. But, your time and energy in DD do pay off. Eventually you begin to find ease. DD is a place to find ease.

Maybe not at first but in addition to working on our [awesome] bodies we are here to practice life lessons. The lesson is that it may not be easy at first but practice and all is coming* and you will eventually find an honest way to marry the effort with the ease. You will move to a place where strength and grace can co-exist and chat for a bit.

Downward dog is the perfect asana to have this conversation.

This posture is also just a class act full body stretch. This pose is perfect place for assessment. It helps us see things from a different angle. It is also an inversion so it is really classy and reverses the action of gravity so that your blood and lymph can flow in the opposite direction. For once in your life!

Slow and steady really wins the race on this one folks. Take your time. Pay attention to alignment but move in the posture. Dance! Keep it alive! For your own sanity! Place your hands mindfully. Bend your knees at first. Relax your neck and head. Melt your heart towards your thighs. Especially if you work in an office at a desk.

As I wrap this up I feel obligated to say- watch your dog. Seriously though, you should. If you have a dog or if you can borrow one for a day you should keep on the look out for this posture. My dog teaches me so much in his fine (mighty fine) display of the full body downward dog experience.

Give it a try. Stick with it till it becomes your best friend. Wink wink.

Benefits (get ready!)

  • Full body stretch!
  • Tones the arms and legs
  • Elongates the back (No more Mr. Burns shoulders. Smithers!!)
  • Builds strength in hands, wrists, shoulders
  • Reduces anxiety and relieves stress
  • Increases circulation
  • Improves digestion
  • Stimulates nervous system and can help with memory and concentration
  • Helps prevent osteoporosis
  • Great for flat feet!
  • Quiets the brain and can help relieve mild depression
  • Can help to relieve symptoms of menopause
  • Therapeutic for high blood pressure
  • Oh and you should read this.


  • Bend your knees!
  • Lift your heels up on a blanket
  • Place hands on two blocks
  • Practice a half dog at the wall if you suffer from carpel tunnel
  • For menstrual relief or if you have high blood pressure rest your forehead on a block or two or a bolster pillow.
  • To take some weight of the wrists you can try placing the base of the palms on a folded blanket or a fancy foam wedge. This opens the angle of the wrist. Press into your index finger and thumb firmly to continue to build strength.
  • Skip this pose if you are suffering from diarrhea. Come back to it another day.

*Sri K. Pattabhi Jois (1915-2009)

Watch on : Downward Facing Dog


How to do Downward Facing Dog | Step-by-Step With Videos

Video: Downward dog

The name downward dog comes from the Sanskrit Adho Mukha Svanasa (AH-doh MOO-kah shvah-NAHS-anna) which fully translates into downward facing dog. Now, at first glance, the pose looks easy. I’ll admit, I thought the same thing.

But the reality is that it’s easier to get wrong than right. And being that it’s an alignment pose which, when done right, has tremendous benefits for your back, legs, hips and shoulders, it’s important to nail your form on this one. Here’s how: 

Step 1

Begin by getting down on all fours (hands and knees) with your hands about one hand length in front of your shoulders and knees directly below your hips. Your hands should be shoulder width apart and and your knees should be hip distance apart.

Step 2

You want your fingers to be pointed toward the top of your yoga mat and the creases of your wrists to be parallel with the top of your mat. Then spread your fingers just a little for added support.

Step 3

If the tops of your feet are resting on the mat, go ahead and draw your toes under so that the bottoms of your toes are now on the mat – you’re getting ready to stand up.

Step 4

Draw your belly in and tighten your core. Press your hands into the mat as though you're about to do a push-up – most of your weight will be on the inner edges of your hands and running through your index finger and thumb.

Step 5

Now lift up from your core into an “A” frame downward facing dog pose. You may need to keep your knees bent; This is perfectly fine. Press the balls of your feet into the floor and don’t worry about having your heels on the ground as it’s not necessary. Focus on lengthening your spine and pushing your sit bones toward the ceiling.

Step 6

As you’re resting in downward dog, your body should have the shape of an “A” and your head should be relaxed but not dangling. You’re building length and strength here so resist the urge to walk your legs in toward your arms.

Downward facing dog can be modified to make it easier or increase difficulty. The standard downward facing dog pose is relatively easy. But there are a number of modifications that can take it to moderate and then advanced difficulty which I’ll explain more about below.

  • to make your down dog a little harder, try rotating your thighs in toward each other and pushing your sit bones to the sky (without letting your knees invert). What this does is deepen the stretch for your glutes and hamstrings while widening and lengthening your sit bones and further increasing your mobility.
  • Once you have your downward dog dialed in, try raising one leg (right or left) so that it's in the air and holding the position for 30 seconds. Then switch and raise your other leg. This promotes strength in your core and the stabilizer muscles throughout your posterior chain.
  • If you have trouble with shoulder flexibility, try using a yoga block under each hand or placing your hands on a chair or sturdy table for support.
  • For restorative yoga, it can help to place your head on a bolster or block to relieve the pressure on your neck.
  • If you feel too much pressure on your wrists, try placing a folded towel under them.
  • And if you find yourself needing help but don't have a partner, a yoga swing can be used to support your waist (similar to the image above).

Tip 1

Downward dog is all about length and strength through your whole body. While you may be used to poses forward bends where you feel a big stretch in the hamstrings, you ly won’t have that same feeling in this pose.

A common mistake many people make is walking their feet in towards their hands because they don’t feel that hamstring stretch. Resist that urge and don’t worry if your heels aren't touching the floor. Instead you want to focus on lengthening and keeping proper form. 

Tip 2 

If you’re already flexible, the temptation with downward dog is to arch your back and drop your head below your shoulders. And if you’re tight, your back is ly to round. So focus specifically on keeping your spine and neck straight and aligned by either bending your knees (to prevent back rounding) or engaging your arms and shoulders (to prevent arching).

Tip 3

This is a contradiction to tip 2 but if you have flexible shoulders, you can intentionally allow your head to sink down between your shoulders and toward the floor (without moving your hands) to increases the stretch through your spine and shoulders.

Tip 4

Focus on keeping your core tight and avoid letting your ribs sink toward the floor.

Tip 5

When you’re properly engaging your arms, your hands should feel they want to move toward each other and your forearms will rotate slightly inward. 

Tip 6

Relax the shoulders and remove any “shrugging” or tightening in this area. 

Tip 7

If you find that your lumbar spine is rounded in downward dog, keep your knees bent and focus on drawing your sit bones up toward the ceiling.

Shoulder impingement: to avoid impinging and causing pain in your shoulders, try externally rotating your arms – meaning your biceps rotate out and away from each other (just make sure you don't over / hyper-extend). Secondly, extend and elongate the shoulder blades by pushing your hips up and back aiming to get a long angle from the hips down through the arms and lengthening your spine.  

Carpal tunnel: Downward dog puts a lot of pressure on your hands and wrists. If you have carpal tunnel, you may have trouble performing this pose so you'll want to either modify by using a folded towel or possibly stay away from the position all together.  

Pregnancy: it's best to avoid this pose during late term pregnancy. 

High blood pressure: it's advised that if you have high and uncontrolled blood pressure, you seek medical advice before proceeding with this or any other exercise routine.

  • Improves lymphatic drainage and moves immune cells throughout your system 
  • Increases the flow of fresh, oxygenated blood
  • Relieves pressure on your vertebrae and extends your spinal column
  • Lengthens and decreases tension on the muscles of your back and shoulders
  • Builds strength in your arms and legs
  • Boosts energy
  • Lengthens and stretches the muscles of your legs, back, glutes and arms
  • Improves bone density without the impact of typical exercises
  • Aids in digestion
  • May help with insomnia and headaches 

There's many asanas related to downward dog but here's a few of the more tightly connected ones:

  • Plank pose 
  • Forward bends
  • Headstands
  • Mountain pose 


‎Yoga | Down Dog

Video: Downward dog

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Mar 27, 2020

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I this one as you have a real person narrating, you can see them in the poses and you have a music selection. You can do a full on hour long practice or a quick 10-20 minute one. You can do beginner or advanced (I am beginner/intermediate). I have done about 4 practices so far with this app.

The only thing I would caution folks about is to be sure you are doing things correctly. I cannot stress enough the helpfulness of a real class with a real teacher to tell you when you are not in a pose correctly, or maybe alternate forms of the pose if you have neck, shoulder, hip, whatever issues.

This statement is not for just this app but for anyone who wants to start yoga and think it is a good idea to do it via app only without instruction. You can hurt yourself. Instruction also helps you improve your yoga ability.

One awesome thing that could be added is a meditation ‘set’ here. Say at the end of a short stretching yoga practice, spend say about 5-10 minutes with a guided meditation. Something to think about but in no way detracts from this app. Maybe it is here already and I have not found it yet. I know there are separate apps for this. Namaste!

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Evidently there are in app purchases, but I probably wouldn't have realized that if it wasn't indicated on the app description. It's not in-your-face at all – I'm going to have to go back and search for them. And I will, because the quality of the free product is so amazing.

Maybe I sound I'm gushing- it's just that I have never had the patience for yoga before. It was one of those things I thought I maybe “should” do. I have used this app 5 times in 7 days, and always feel amazing afterwards.

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I started off with this app a little over a year ago when I wanted to start meditating and centering my mind due to anxiety. I didn’t want to go to yoga classes because they are very expensive and I was afraid of looking dumb and inflexible.

I practiced each day for at least 10 min for about 3 months, I then saw a deal on Groupon for some classes at a local yoga studio and I bought it. After the first class the teacher came up to me and said they were happy to see a new face and that they hoped they see me again.

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Now here I am a year and a half later, loving this app still (using this for a majority of my practice) and anxious to be attending a yoga institute in July 2018 to become a yoga teacher! I love yoga and I Love this app. I cannot stress that enough!

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Video: Downward dog

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Beautiful young woman working out indoors, doing yoga exercise in the room with white walls, downward facing dog pose, adho mukha svanasan a, full length, side view 20s 4k


Beautiful young woman working out indoors, doing yoga exercise in the room with white walls, downward facing dog pose, adho mukha svanasana sun salutation pose , full length, side view 20s 4k.


Beautiful young woman working out indoors, doing yoga exercise in the room with white walls, downward facing dog pose, adho mukha svanasana sun salutation pose , full length, side view 20s 4k.


Attractive adult woman practicing yoga in park


male yogi doing yoga on the coast


Senior fit women practicing yoga in the park


Caucasian woman practicing lunges in white studio