How to Down Dog
I don’t know why, but down dog seems to be the most popular pose in my yoga class. This may not be 100% true, but it seems like it. I must do anywhere from 10 to 20 dogs every class. Now, I may be a beginner, but I feel like I have my Dog down. And so I would like to share with you how to Down Dog.
Down Dog is also known as Adho Mukha Svanasana. I’m not currently big on learning all the Hindi names of the poses but that may change. It currently is the “in” thing among yoga practitioners which just makes us newbies more confused 
.
When you are in Down Dog, you are basically in an upside down V. Your wrists are parallel to the short edge of your mat and the outer edge of your feet are parallel to the long edge of your mat. There is no bend in your back and your head is between your arms, that is to say, it does not hang down but is aligned with your back. Your legs are straight but not locked. Feel free to have a microbend in your knees if that is important to you. Your heel does not have to touch the ground. Ever.
When in Down Dog, you will want to tuck your tail bone in and flare your sitting bones out. This pull/push is a common theme in yoga.
Great. So that’s what Down Dog looks like. But how do you enter, or flow, into the pose. Flow is another one of those important concepts in yoga. It’s not just about the pose. Having ease, having an empty mind, letting the body flow out of the pose and into the next pose is as important, if not more important, than the pose itself.
A basic flow is to go from being on all fours into Down Dog. Start on all fours, with your shoulders, elbows and wrists aligned vertically and your knees below your hips, so your thigh forms a straight vertical line (as much as our bodies can form a straight line). From this position, turn your toes under and push up, lifting your hips high into the air. Don’t forget to tuck your tailbone in and lift your pubic bones up towards your chest. Keep your arms and legs straight but do not lock them (think microbend). Press your fingers into the ground and keep your head parallel to your arms. Try not to have any bends in your back or in your legs. They should be straight.
Try to stay in this pose for 10 to 15 breaths. Your breathing should be relaxed and easy. If anything hurts, come out of the pose. When breathing, inhale and exhale out of your nose.
To come out of the pose, simply bend your knees and come down to Child’s Pose. Or come down to all fours then sit on your feet, still on all fours. Breathe easy for 5 to 10 breaths.
Good job.
Remember, it does not need to be perfect the first time through (or the second, or the third). Focus on breathing easy, and coming into the pose. Remember to tuck that tailbone and keep your head parallel to your arms. Let me know how it feels in the comments.
