Adho Mukha Svanasana (Downward Facing Dog Pose / Downward Dog)

Learned: Asana Lab

See Manual Pages: 112, A-113, A-117

Where this can show up in class: Namaskars, Peak Pada, Afterward, Connecting Vinyasa

This pose can be done in the following orientations: Standing. It is an inversion

This pose contains the following overall actions: Forward Fold.

Blueprint Pose: itself

Movements of Prana
Prana	Apana	Vyana	Samana
Pit of belly Tailbone Spine	Hands Feet Spine (and down)	Tailbone Heels (even if not on the floor) Fingers (push down & forward a little bit)	Core (squeeze) Inner thighs Legs and arms (pull towards each other)

Relevant Asanas
Kramas	Related Asanas	Pratikryasanas
Knees bent Knees down Fingers turned out Wedge under hands Pincha Mayurasana Prep	Ardha Uttanasana Anahatasana Pincha Mayurasana Prep Eka Pada Adho Mukha Svanasana Kumara Svanasana

Physical Key Actions
Joint Mobilizations	Muscle Stretching	Muscle Engagement
Hip flexion Ankle dorsiflexion Wrist extension Shoulder flexion w/ load	Hamstrings	Quads Core Shoulders

Common Misalignments
Mixalignments	Cues to help
Cervical Extension or forehead on ground	Keep head neutral (ears and biceps line up)
Tight hamstrings, making a more rounded back	Bend knees
Elbows bent; Elbows overly wide	Use Chaturanga Dandasana arms/hand placement
Tight calf or achilles (can't get feet to floor)	Bend knees
Rounded upper back	Bend knees then push hips back
Pelvis not neutral	Bring to neutral or even anterior tilt (w/ bent knees) for hamstring belly stretch
Feet not hip distance	Move feet to hip distance
(on transition) Leading w/ tailbone	Lead w/ core (use peeling from forearm plank exercise to help)
(on transition) Rolling over feet	Lift up w/ belly, step over feet one at a time (to not move forward and put too much pressure on wrists)