Downward-Facing Dog (Adho Mukha Svanasana)
At a glance
- Equipment
- Yoga mat
- Suggested hold
- Hold 5–10 breaths
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Common mistakes
You force the heels to the floor at the cost of a rounded lower back.
You lock or hyperextend the elbows instead of engaging the arms.
You dump body weight into the wrist heels rather than spreading it across the whole hand.
You bury the ears between the shoulders and shrug instead of lengthening.
What to focus on
Bend the knees as much as you need to send the tailbone high and keep the spine long — that line matters more than straight legs.
Grip the mat with the fingertips and press through the knuckles to unload the wrists.
Feel the stretch travel from the palms through the armpits and down the backs of the legs, breathing steadily throughout.
