Downward Facing Dog: Is It Really a Resting Pose?
If you've ever practiced yoga, you’ve definitely done Downward Facing Dog, probably more times than you can count! Adho Mukha Svanasana is possibly the most recognizable yoga asana but, despite its fame, it can be often misunderstood. It’s frequently offered by teachers as a “resting pose,” and if you've ever held it for more than a few breaths, you know it's anything but restful!
Before we go any further, let’s get one thing straight:
There is More Than One Way To Practice Any Yoga Pose
You might have heard of the “yoga police”—those mythical creatures ready to call you out if your alignment isn’t textbook perfect. Ignore them! Every yoga pose, including Downward Facing Dog, can and should be approached differently based on the style of yoga (the specific lineage), your unique body, and your personal goals for that particular practice.
Ask Yourself: What’s the Purpose of This Pose Right Now?
Alignment isn’t one-size-fits-all. Ask yourself, “What is the purpose of this pose for me, right now?” Whether you’re looking for a stretch, a resting pose, or something to build strength, adapt the pose to meet your needs.
Setting Up Your Downward Facing Dog For Your Success
To make Downward Facing Dog comfortable, set up your alignment to suit your body. Here’s how to find that sweet spot:
- Align Your Back and Front Body
In a well-aligned Down Dog, we’re looking for lengthening through your back body (think calves, hamstrings, and back muscles) while engaging the front body (core and quads). The shoulders act as a bridge between flexibility and strength, stabilizing your arms as you push the ground away. - Use Plank Pose to Find Your Foundation
If you’re not sure how far apart your hands and feet should be, start in Plank Pose, then lift your hips up and back (towards the front of your mat) to transition into Downward Dog. While this may feel like a longer stance than you’re used to, it places your hands and feet at such a distance that you can flow through your Vinyasa without having to shuffle your hands and feet constantly. - Forget About the Heels
A common misconception is that your heels must touch the mat. False! Prioritize spinal length over heel contact. Over time, flexibility will increase without compromising your form. When and if your heels DO touch down, lengthen your stance a little bit. If your heels are on the floor, there is no room to lengthen further through the back body - so aiming for that is actually not doing you any favors!
Key Alignment Tips For a Strong, Stable Downward Facing Dog
Whether you’re a Down Dog newbie or a seasoned yogi, these cues can help you hold the pose with ease.
- Lengthen the Spine
On your exhale, reach your hips up and back. If your lower back is arching, engage your core by pulling your belly in and send your tailbone down towards your heels slightly. If your back is rounding, bend your knees to lengthen the spine first. Straightening your legs is optional and should only be done if you can keep your spine nice and long. If you straighten your legs and your spine rounds, go back to bent knees! - Stabilize the Hips
Rotate your thighs slightly inward and engage your quadriceps to keep your legs nicely engaged and feel grounded in the pose. - Engage Your Shoulders
Wrap your shoulder blades around your ribcage (this is called protraction) and actively press the ground away with your hands. Let your shoulder blades slide up your back - this is where we get our push strength from. If your shoulders feel too tight, try turning your hands out slightly to create more space in the joint. - Bonus Tip: Hand Placement in Downward Dog
If you struggle with shoulder tension, turning your hands slightly outward will support you in downward facing dog, and can also support poses like Wheel.
Why Downward Facing Dog Can Feel Restful
You may be wondering, “Why do teachers say ‘Take a rest in Downward Dog’?” In the midst of a vigorous practice with plenty of Sun Salutations, Downward Dog can become a place to reconnect with your breath and find mental stillness. In and of itself, it’s a very ACTIVE asana, but in relation to what may have come before it, it can feel restful in the moment.
Balancing Effort and Ease: Sthira and Sukha
Downward Dog is a beautiful example of yoga’s balance between sthira (effort) and sukha (ease). Finding ease in your breath, even in challenging poses, allows the mind to enter a moving meditation, which is why yoga can be so restorative.
Find Your Flow: Make Downward Facing Dog Work for You
How do you practice your Down Dog? Next time you’re on the mat, let go of stereotypes and adapt the pose to your needs. With practice, you may find that this active pose becomes a resting pose over time.
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