Downward Facing Dog (Adho Mukha Svanasana) is one of the most recognized poses in yoga — and one of the most misunderstood. While it’s often called a “resting pose,” for many students it can feel anything but restful. Wrists ache, shoulders collapse, and backs round.

As yoga teachers, our job is to help students find the version of Downward Dog that supports their body and breath. That means going beyond the textbook shape to teach with precision, adaptability, and care.

Why Downward Dog Matters in Your Teaching

This pose is a central hub in vinyasa classes and appears in nearly every flow sequence. It:

• Builds upper body strength

• Opens the back body (hamstrings, calves, spine)

• Encourages grounding through the hands and feet

• Transitions students between standing and floor postures

But its frequency also means that small misalignments can add up — leading to discomfort or injury over time.

Key Alignment Cues

When I teach Downward Dog, I focus on a few key actions:

• Weight in the base of the fingers, not the wrists — especially the base of the index and middle fingers.

• Forearms rotate inward, upper arms rotate outward — this “closes the armpits” and engages the shoulders without creating neck tension.

• Long line from wrists to hips — avoiding excessive rounding.

• Bent knees for most students — this allows an anterior (forward) pelvic tilt and a longer spine.

• Heels lifted unless the back stays long without strain — heels coming down is optional, not the goal.

Common Misalignments & Quick Fixes

• Rounded back? Bend the knees.

• Collapsed shoulders? Wrap them in, closing the armpits.

• Wrist pain? Shift weight forward and press into finger bases.

• Hamstring fixation? Remind students that the stretch is a bonus — not the point.

If a student still struggles, offer Dolphin Pose or Tabletop instead. Every student deserves a place to feel steady.

Cueing Examples for Teachers

• “Spread your fingers and push down through the base of your fingers to take pressure off the wrists.”

• “Wrap your shoulders in as if to close the armpits — feel the engagement in your arms and the space in your neck.”

• “Bend your knees slightly and tilt your tailbone up to create a long, spacious spine.”

Sequencing Tips

In Vinyasa Flow:

• Commonly used as a reset between sides.

• Can serve as a “home base” in sun salutations.

In Hatha or Slow Flow:

• Use it as a diagnostic posture to observe alignment habits.

• Allow longer holds to explore grounding and breath.

Variations for Different Needs

• Bent knees: Frees up the spine and avoids hamstring strain.

• Blocks under hands: Reduces wrist pressure and shoulder strain.

• Forearms on the mat (Dolphin): Builds shoulder strength while removing wrist load.

The Teaching Takeaway

Downward Dog can empower or discourage students depending on how it’s taught. Focus on creating both stability (sthira) and ease (sukha) — as the Yoga Sutras remind us — so students feel supported in body and mind.

▶︎ Want more?
This post only scratches the surface. In my paid yoga teacher newsletter, I share:

• Somatic approaches to Downward Dog

• How to assess students in this pose in real time

• The story of the simple tweak that changed my own practice forever

✔︎ Join the paid newsletter here to get the full teaching guide.