Becca is the author of Teaching Yoga: Creative Cueing for Safer Mixed Level Classes. A long-time studio owner and teacher trainer, she now teaches online, blogs, and creates resources for other yoga teachers.

In this guide for yoga teachers, learn to offer clear cueing, variations, and modifications for Downward Dog pose so all your students may benefit from this classic pose.

Downward Dog in sanskrit: Adho Mukha Svanasana

(AH-doh MOO-kah shvah-NAHS-anna)

adho = downward

mukha = face

svana = dog

In this post, I’ll provide comprehensive guidance on teaching Adho Mukha Svanasana to benefit a diverse range of students. For many of us who teach yoga, Downward Dog is a simple pose we do without a lot of preparation. However, many of our students in large mixed-level classes need more preparation before practicing this pose, and some also need modifications and options.

The benefits of Adho Mukha Svanasana to our students are immense, so it is worth learning all the possible options and cues to help everyone enjoy the pose.

Basic Benefits for Downward Dog Pose

• Strengthens the shoulders, upper back, arms, and wrists

• Stretches and improves flexibility of the shoulders, hamstrings, and calves

• Calms the mind and relieves stress

• Encourages elongation of the spine (supporting spinal health)

• Increased blood and lymphatic circulation (due to inversion)

Basic Cueing and Alignment for Downward Dog

Some basic cues work effectively no matter which variation or modification we offer our students. Many students who are less flexible in their hamstrings need to bend their knees in Downward Dog to avoid injuries to hamstring attachments and/or their low backs. Although bending the knees is not traditional, we’ve learned over time that this helps students begin to focus on elongating their spines first while avoiding hamstring issues. Here are some basic cues and alignment options you can explore:

• Spread out the fingers

• Press evenly into the fingertips and knuckles of the whole hand

• Try bending the knees to start

• Tone the belly

• Breathe into the ribs and back

• Engage your thighs (firm your muscles)

• Let your heels drop down to where it is comfortable (no need to force to the floor)

• Isometrically ‘hug’ your forearms towards each other (engaging the biceps)

• Elongate the spine, creating a long spine in as neutral of a position as possible

• Keep the neck in line with the spine

Downward Dog Variations and Modifications

This section includes all of the most common modifications and variations that I teach in my classes. There are plenty of options so everyone will feel successful in class. If you haven’t tried all of these out, then get on your mat and see how they feel. With mixed level classes, it is helpful if we show a number of different options, hopefully providing something for everyone. The awesome benefits of Adho Mukha Svanasana only begin to occur when a student feels comfortable in the pose, and this happens when we offer the correct modification.

Options for those who are less flexible or have restrictions or injuries:

Bend knees - This option is great for everyone who enjoys it, and especially for those who are less flexible. Bending the knees takes the pressure off of the hamstring attachments and the lower back.

Turn arms and hands slightly outward -  For those with tight shoulders, turning the arms and hands a little outward may relieve discomfort. The traditional cue of placing the wrist crease parallel to the front of the mat doesn’t work for everyone.

Dolphin pose - For those with wrist issues Downward Dog and Sun Salutations make a class inaccessible. Dolphin pose works great as an alternative. Although it’s a little awkward to include Dolphin in a Sun Salutation it does work. Have the student go from Dolphin to Forearm Plank, then lower down and practice Cobra to create a modified version of the Sun Salutation. See my blog post on Avoiding Wrist Pain in Yoga.

Hands on Chair - Anyone who struggles with Downward Dog for any reason may benefit from practicing the pose with their hands on a chair seat. By taking the intensity out of the pose, the focus will move into elongating the back and stretching the legs.

Hands on Wall - Practicing Downward Dog with the hands on the wall is helpful for students who have issues with their wrists, elbows, or shoulders. It is also a great way to teach beginning students the basic alignment without them struggling to hold themselves in the pose. Start at the wall, go over the basics, then take them to the floor.

Hands on blocks with thumbs off - A lesser used and less ideal modification that occasionally works for those with arthritic thumb joints. Although I find that a chair usually works the best, some students find this block option helpful, usually in slower moving or senior focused classes.

For students wanting a more physical challenge and those working towards inversions there are many variations:

Heels on the Wall - Place the short end of the mat against the wall and practice Downward Dog with the heels on the wall. This shifts more weight into the shoulders and hands and helps students beginning to progress towards 3-Legged Dog and Handstand.

3-legged Downward Dog - Lifting one leg up in Downward Dog building shoulder strength and helps students progress towards longer holds of shoulder focused poses. Some yogi like to add a twist to this and lift up one hip.

Knee to Nose Curls - Lift up one leg in 3-Legged Dog and then curl the spine bringing the knee towards the nose and then back out to 3-Legged Dog. This is done as a flow, usually at least 3 times per side.

Turbo Dog - This comes from the power yoga teacher Ana Forrest. Bend your elbows in Downward Dog, making sure they point back towards your feet and hover your elbows above the mat.

Twisted Downward Dog - Take one hand and reach for the opposite ankle.

The Benefits of Adho Mukha Svanasana are for Everyone

Adho Mukha Svanasana, or Downward Dog, is one of my favorite poses, and it offers extensive benefits for all our students. Upper body muscles gain enhanced physical strength and endurance, while the entire body benefits from flexibility, especially the shoulders, hamstrings, and calves. Downward Dog helps yogis maintain a full range of motion in their shoulders. The inversion aspect of the pose challenges the circulatory system and also increases the movement in our lymph system, both of which may improve our health over time. In addition, Downward Dog pose encourages elongation of the spine which helps with our posture. Beyond all these physical and health benefits, there is also a mental aspect to this pose. Once we learn to be comfortable in the posture, it often has a calming effect on our minds. Adho Mukha Svanasana heals us in so many ways and is beneficial to all yogis young and old with the right modification! ♢

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