Downward Dog: Yoga technique, drills and fixes

Downward-Facing Dog (Adho Mukha Svanasana) is an inverted 'V': hands and feet on the floor, hips lifted up and back, spine long. It stretches the back of the body and asks the wrists and shoulders to carry real weight, so hand setup matters. The goal is a long spine and high hips, not straight legs or heels on the floor.

Set the hands and feet

Start on hands and knees. Place your hands shoulder-width apart, fingers pointing forward, with the creases of your wrists parallel to the front edge of the mat.

hands square to the mat, not turned in.

Spread your fingers and press the whole hand down, especially the pads under your thumb and index finger. Don't rock back into the heels of your hands or let your fingertips lift.

weight spread across the palm and fingers, not piled into the wrist.

Lift hips up and back

Tuck your toes and, on an exhale, press your hips up and back into an inverted V. Keep your belly gently braced so your low back doesn't sag or arch.

hips climbing up and back, away from your hands.

Rotate your upper arms outward to widen your upper shoulder blades and take tension out of your neck. Let your head sit between your arms, the back of your skull in line with your pelvis. Don't look up or tuck your chin hard.

space between your shoulders and ears, neck relaxed.

Bend knees, long spine

Keep your knees bent as much as you need to stop your low back rounding. Point your knees forward, in line with your feet.

a long back first, legs second.

Only straighten your legs as far as your spine stays long. Press the tops of your thighs back and let your heels reach toward the floor without forcing them. It's fine if they stay lifted.

stretch along the backs of the legs, low back still long.

Come out

To come out, inhale and shift forward to a plank, or bend your knees down to the floor. Rest in Child's Pose if your wrists or shoulders need a break.

controlled, no collapse into the wrists.

Feel it

Hands rooted, shoulders broad, hips high, a long line from your hands to your hips, and a stretch down the backs of your legs. Heels on the floor is not the test; a long spine is. Your wrists and shoulders carry load here, and in one study of recreational yoga students most new yoga-related pain was in the shoulder, elbow, wrist and hand. If you already have pain there, tell your teacher and use a wall or chair version. Sharp or lingering wrist or shoulder pain means stop and come down.

Fix-its

Your low back rounds Bend your knees more and press your hips up and back. Straighten the legs only as far as the back stays long.
Your wrists ache or your weight sits in the heel of the hand Square the wrist creases to the mat, spread the fingers and press the thumb and index-finger pads down. A wedge under the palms lowers the wrist angle; a wall or chair version takes most of the weight off.
You force your heels down Bend your knees and let the heels lift. Reaching toward the floor is enough.
Your shoulders crowd your neck Rotate your upper arms outward to widen the shoulder blades and let the neck relax between your arms.
You look up or hang your head Bring the back of your skull in line with your pelvis, head between your upper arms.

Drill

Wall dog: stand facing a wall, hands on it at shoulder height, and walk your feet back until your arms and back make one long line. Hold for a few slow breaths. This teaches the shape with little wrist load.
Chair dog: same idea with hands on the seat of a chair braced against a wall. Hold for a few slow breaths, knees soft.
Bent-knee dog on the floor: knees well bent, hips up and back, spine long. Then slowly press the thighs back to straighten the legs only as far as the back stays long.
Plank to Down Dog: exhale to press the hips up and back, inhale to return to plank. Move slowly for a few reps, keeping the hands rooted.

Sources

Last checked 2026-10-25.