Downward dog pose shows up again and again in yoga, but it’s easy to forget that it isn’t about creating a picture-perfect shape. Instead, it’s about noticing what your body needs each time you arrive here. Some days your heels may press easily toward the mat, and other days they may hover high—both are equally valid. The beauty of Adho Mukha Svanasana—the Sanskrit term for downward dog pose—lies in the way it shifts with you, meeting your body exactly where you are.
Building a Downward Dog Pose From the Ground Up
Let’s break down downward dog pose from the ground up, focusing on alignment, breath, and the feeling in your body.
Hands
Press your palms firmly into the mat with your fingers spread wide. Externally rotate your arms slightly—if you were looking at a clock, your pointer fingers should point toward 12:00. This slight outer spiral allows the pits of your elbows to rotate slightly forward and your biceps to draw in close to your ears.
Feet
From there, tuck your toes and lift your hips. Feet can be hip-width apart to start, but feel free to bring them closer together or farther apart if that’s what your body is asking for. If your heels easily reach the floor at the beginning of class, walk your feet back to create more space. If they feel high off the mat (or if your hands are sliding forward), walk your feet forward until you find comfort. Over time, as your body warms and stretches, your heels may settle closer to the earth.
Hips
Now, lift your tailbone high—yes, just like a dog wagging its tail! Feel the length in your spine as your hips reach up and back. Allow your head to drop heavy between your arms, releasing any tension in the neck. A gentle bend in the knees can help you keep the tailbone lifted while pressing evenly through your palms.
As you breathe here, notice the subtle shifts:
- On the inhale, lift your tailbone higher.
- On the exhale, let your heels ease a little closer to the ground and gently press your armpits towards your thighs.
A Pose Rooted in Feeling
Downward dog pose isn’t about creating the “perfect” triangle shape—it’s about cultivating awareness and ease. Some days your heels will land flat, and some days they won’t. Both are equally valid. What matters most is that you feel supported, grounded, and open in the pose.
When you return to your downward dog pose again and again, let it become less about how it looks, and more about how it feels. Join us at one of our pop-up yoga events to experience for yourself how this practice is rooted in the feeling within your body, not the shape on the mat.