How To Do Adho Mukha Svanasana | Downward Facing Dog in Ashtanga Yoga

With Downward Facing Dog showing up so regularly within the Ashtanga practice, understanding how to find your perfect alignment will help you practice it safely every time you step on your mat.

In this tutorial, we’re discussing ADHO MUKHA SVANASANA / DOWNWARD FACING DOG POSE, a foundational pose in Ashtanga Yoga. You’ll learn the traditional vinyasa cues as Jelena demonstrates how to meet the asana coordinates as practiced in Ashtanga (which can be different from other yoga traditions). We go over key alignment principles that keep your body safe and allow you to go deeper into the pose and explain why it’s the perfect opportunity to explore bandhas in your practice. You’ll understand how to determine the distance between your hands and feet, how to position your arms and shoulders, what movements to look for in your back, and what to do if your heels don’t touch the floor.



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