Being one of the most recognized pose across all types of yoga, Downward Facing Dog has many benefits you don’t want to miss out on. So, come on, let’s make sure you’re doing it properly so you get the most out of your yoga practice.
For me, my challenge, in the beginning, and sometimes on a Monday morning, is that my hamstrings are so tight, sometimes I can’t get my heels all of the way down to my mat. So, a variation of this is to bend the knees slightly and push your heels down as far as you can while still keeping a straight back. You don’t want to round your back just to get your heels down all of the way. You won’t get the same benefit.
Below you’re going to find 10 ways to help improve your alignment of Downward Facing Dog. I trust these will help you get the most out of your practice and I guarantee you’ll feel the difference.
1. Hands Are Shoulder Width Apart
Spread your fingers wide apart. Your wrist creases should be parallel to the front edge of your mat. Feel the mat with your whole hand, including all five fingers. Press the index and thumb pads firmly into the mat.
2. Feet Are Hip Width Apart
With your feet hip width apart, keep the outside edges of your feet parallel to each other. Look backwards, if you can see your heels at all, turn them out slightly until you can’t see them anymore. You Might Also Like: Why You MUST Do Downward Facing Dog Regularly