Downward-Facing Dog – Adho Mukha Svanasana

Downward-Facing Dog (Adho Mukha Svanasana)

  • Starting in table with hands directly under your shoulders, fan apart your fingers and press all four corners of your hands into the mat.
  • Bring your knees back about 2 inches behind your hips.
  • Inhale and lift your hips up towards the sky, keeping your knees as wide apart as your ankles.
  • Keep your arms straight, but not locked and draw the muscles up your arms into your shoulders.
  • Draw your shoulders blades onto you back
  • Straighten your legs and press your thighbones back into your hamstrings.
  • Root from your tailbone down through your legs to work on bringing your heels towards the floor.


  1. Tess Chatham says:

    Love your site! Very cute illustrations. One question about “Dog”… what is the meaning of “Starting in table”?? I’m really new to yoga and that term (table) is new to me. Our instructor has never used it. Is it just that your back is flat and arms and legs straight down? Love Ya!

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