Downward Facing Dog Adho Mukha Svanasana
Begin in a tabletop position on your hands and knees. Spread your fingers wide and press into the ground.
- Exhale and lift your hips towards the ceiling, straightening your legs and arms.
- Keep your head between your arms, aligning your ears with your upper arms.
- Hold the position, breathing deeply, and feel the stretch in your spine and hamstrings.
How to perform the Downward Facing Dog Adho Mukha Svanasana
- Set up. Set up in a stable, balanced starting position appropriate for the Downward Facing Dog Adho Mukha Svanasana using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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