21. June 2026

Vinyasa Krama (pose breakdown)

Are you secretly straining your lower back in downward dog? Let's fix your geometry.

Perfecting Downward-Facing Dog: Form, Flaws, and Fixes

Downward-Facing Dog (Adho Mukha Svanasana) is the ultimate staple of modern yoga classes. Yet, despite its frequency, it is one of the most commonly misaligned poses in the studio. Many practitioners focus entirely on forcing their heels to touch the floor, which inadvertently causes dangerous rounding in the spine. True alignment prioritizing spinal length protects your lower back and strengthens your upper body safely.

The Three Core Alignment Checklist

• Hand/spine/head foundation: start on all fours, knees hip-distance apart, back straight, head straight, hands firmly gripped to the floor/mat. Spread fingers wide, press firmly through your knuckles and index fingers to remove crushing pressure from your wrists.
• Spinal Decompression: Push from hands/feet to raise your hips high and back, prioritizing a completely straight line from wrists to tailbone. Ears should be parallel to the elbows.
• Knees modification: keep a generous bend in both knees if your hamstrings feel tight or pull your lower back. When ready, straighten legs, lower heels to the floor, pedal feet up/down to clarify pose.