How to do Downward Dog (Adho Mukha Svanasana) with Dylan Werner. This short yoga tutorial will teach you the proper alignment and technique to help you safely move into Downward Dog. Continue practicing with this full-length yoga class by Dylan: https://alomov.es/downward_dog_1

How to do Downward Dog:

1. Start on your hands and knees. Place your hands at the top of the mat, shoulder distance apart.
2. Externally rotate your arms by wrapping your triceps back so your elbows face the back of the room. Squeeze your hands together to activate your chest.
3. Curl your toes under, then lift your knees and hips up and back. Align your shoulders between your hands and hips.
4. Create extension in your spine by lifting up from your pelvis and pressing into your hands. Wrap your triceps down to create space across your back.
5. Lift your heels slightly and turn them out so they’re aligned behind your toes. Squeeze your inner thighs together.
6. Bring your gaze straight down so your ears line up between your biceps.

Downward Dog is a beginner inversion that’s commonly practiced in most yoga classes. While it’s often used as a transition pose, there are so many reasons why you should practice Downward Dog on its own!

Here are some health benefits of Downward Dog in yoga:
- Reduces stress and anxiety
- Relieves tension in your neck, shoulders, and back
- Elongates your spine and improves posture
- Strengthens your upper body and legs
- Stretches your shoulders, hamstrings, and calves

Liked this Downward Dog yoga tutorial? Kickstart your home yoga practice with a free two-week trial to AloMoves.com. We recommend these full-length yoga classes:

Dylan Werner’s Beginner True Strength Practice I: https://www.alomoves.com/series/begin...
Briohny Smyth’s Power Vinyasa Level I: https://www.alomoves.com/series/power...

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