Yoga Tutorial | Downward Facing Dog | How To Find Your Perfect Alignment

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In this tutorial we show you how to find your perfect (Ashtanga) alignment for Downward Facing Dog, modifications and the correct technique to avoid injuries.
Check out our other videos for more tutorials and classes. Want tips on a pose we haven't created a video for yet? Let us know in the comments and we'll make a tutorial about it.
Be sure to subscribe to our channel and turn on the notifications to see new videos as we upload them.
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WELCOME to our channel where you can find Ashtanga Yoga Classes and Tutorials ranging from quick 5-10 minute lessons to longer 30 minute classes for all levels that will help you begin and/or maintain your Ashtanga practice.
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Disclaimer: David & Jelena Yoga LLC strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge

Опубликовано:

2 окт 2024

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Комментарии : 142

@LgBadluck 2 года назад

These youtube clips are great, please keep doing more: details and alignment cues for other postures! :)

@DavidandJelenaYoga 2 года назад

Yes, absolutely - more tutorials coming soon :)

@strongsyedaa7378 Год назад

How to Doming In Downward Dog Yoga

@luciasuaya2456 2 года назад

Thank you so much for this!! I find there's little attention to the basic asanas and instead the general focus is on the more complicated or visually beautiful ones. This is great! I wonder if you could do a tutorial on triangle pose, I always struggle a bit in it. Namaste 🙏

@Nina_thefox 2 года назад

I would love to see Trikonasana. Its the pose I always struggle with. I never feels right in my lower back...

@juju0625 Год назад

Thank you for the tutorial! How do you stop your hands from slipping?

@kristendawson273 Год назад

Thank you for the specific alignments. Helps me so much. Any tricks for keeping the hands from slipping forward in downward dog? Mine always do no matter the mat or ground surface.....

@lauriesauth5186 2 года назад

I just noticed that you guys have your own channel‼ This is SO beyond helpful🌹. Thank you so much for these incredible tutorials--they help me beyond measure🙏🏻💞

@DavidandJelenaYoga 2 года назад

Glad that you found us. We're fairly new here so keep an eye out - lots more to come soon!

@RootsEcho Год назад

Apparently there's a significant, almost fundamental difference between ashtanga and vinyasa, when it comes to downward facing dog. I was taught to keep my shoulders away from my ears (depressed) but come to tink of it, I may have misinterpreted the que for rotating my upper arms out, and my sitting bones as much up as possible. Keeping my ribs 'unpopped is a personal struggle (you know, along with tipping the pelvis forward arching-in the lower back)and I'm actually doing a quick round on youtube to study down dog a bit more. I have found knowledge, new takes, and insights, thank you for yours.

@chrisalecia891 Год назад

Please do a video for the Ashtanga practitioner in their 50's and 60's (and beyond) specifically flexibilty, aging joints, mobility, etc.

@markricca5296 2 года назад

Love this! 🥰 So many insights yoga teachers rarely share.

@marctremblay4532 2 года назад

If ever, I would lofe to see a video on a basic posture. The cobra pose. I know easy but I found it one of the must uncomfortable one.

@DavidandJelenaYoga 2 года назад

Hi Marc, We've just added one for upward dog - check it out! It' will be all the same work as for cobra pose :)

@meredithsettlemierwhite6404 7 месяцев назад

Thank you for the holding your pee description. That is perfect.

@ahujakishori5618 Год назад

I m beginner practitioner and afraid of backbending like rajkapotasana, purna ushtrasana, etc. From where should I start. TIA🙏

@burcuozyurt7706 Месяц назад

Omg, first time im feeling what this is! Thank you so🙏🏻

@kimwexman 7 месяцев назад

Question: you say "she's externally rotating her upper arms"... I'm not sure that is correct. If you stand in todasana (mountain pose) and externally rotate your upper arms you'll see what I'm talking about. The upper arms should be internally rotating... don't you think? Also one approach to teaching when teaching a class (not a workshop) would be to not use the terms "Internal" and "external" rotation because most people may not know what that means. What do you think David and Jelena?

@belindafrost8047 8 месяцев назад

A very helpful video with great explanantions, thank you. Is chataraunga the same positioning as plank? As in hand and feet placement?

@fabienneyoga818 7 месяцев назад

Wonderfull ! Je ne parle pas assez bien l’anglais pour tout comprendre … bientôt en langue française ? Perhaps ? Thank you so much 🙏🏼

@g.a.m9694 Год назад

Commenting. :) Can there be a video of picking up things with yoga ques to protect your hips, lower back and wrists. Some practical yoga cues used in movements in construction work or farming or even sitting in a car!! There are p.t. and o.t. videos yes, but theyre not necessarily learned in yoga lingo. Thank you for your work.

@alexahardy2828 8 месяцев назад

Im curious. Why is it safe to round the lower back in down dog but not other positions such as a seated forward fold? Thanks! These videos have helped me so much!

@g.a.m9694 Год назад

Are we supposed to walk around doing uddyana Bandha all the time?

@christianbarranon 10 месяцев назад

Hello .. how to reach yoga nidrasana plis . Thanks

@covingtoncreek Год назад

I like your attitudes and careful explanation. I'm mostly into calisthenics but I think I have a ton to learn from yoga and gymnastics as well. Liked and subscribed. I have a lot of difficulty with shoulder extension and use this pose in part for that.

@azurepeace 10 месяцев назад

111th comment on the 11/11 new moon weekend. Thank you for teaching this in such a succinct and precise way. Subscribed

@hopi9761 3 месяца назад

Love their body language and energy together ❤

@kathleenwoods446 Год назад

Question: Jelena has done the Chatturanga with feet back on her toes and not stretched out on the tops of her feet as shown in the Chatturanga tutorial........so we missed a small transition piece in there.....or did we just want to measure and it has nothing to do with Chatturanga done on the toes? I am contused,,,,,does that change the length of the down dog?

@ellenmeilee 2 года назад

Please could you talk about diet and lifestyle to help your practice? And whether you ever have days you don’t want to practice and how you motivate yourselves…and patience after injury.

@DavidandJelenaYoga 2 года назад

Thank you for the suggestions - we'll add these to our list for upcoming videos :)

@onyinyechichukwuma689 Год назад

I lie not, this is the best video on Downward Facing Dog I have seen! Many thanks. 😁

@bliss_feeder 11 месяцев назад

so i always ask my students to push the shoulders back in their sockets , is that wrong then ?

@dinolize 8 месяцев назад

How do you make omelette as an Ashtanga yogi ?

@churbichurbi Год назад

your channel is top quality, seriously

@anamchara2024 Год назад

1:44 in and I already learned more about this pose than in two years of searching for info on this pose. THANK YOU

@finnie 9 месяцев назад

how about the Drishti for this move please?

@saimakhawar8770 Год назад

I don't straighten my legs 😪

@southlander9609 Год назад

So helpful, feel like is one of the most popular/basic asana but hard to perform well and a lot of things going on in this asana :) Thank you so much for the work that u are putting in, i practice ashtanga by my own 5 times a week following your 30min ashtanga video and once in the shala 🙏🏼

@Qamarain 2 года назад

Gooooosh i thought there is something wrong with my down dog coz I started to have that sacrum bump (and that’s actually started to be appearing with my Ashtanga practice ) thank u for this point ❤️ love ur tutorials

@phuong2776 2 года назад

woww this is so new and very helpful. Thank you so much!

@j0973 Год назад

Can this alignment be used in Hatha yoga

@vivilyn76 2 года назад

More tutorial videos please…I’m planning to take yoga teacher’s training next year… so these videos is a big help…☺️❤️

@DavidandJelenaYoga Год назад

More to come! :)

@madeleinepoirier6675 7 месяцев назад

Have you done a tutorial about malasana?

@judithkkazmierczak4173 2 года назад

Thank you! Tutorials are very helpful. You guys are so awesome!

@DavidandJelenaYoga 2 года назад

You're so welcome :) Thanks for watching!

@alli9193 Год назад

Very good, enjoyed your vid!! Thankyou!!

@LauraPowell-i5e 7 месяцев назад

Can you do a tutorial for pincha 2:25

@bonjourmansee 2 года назад

Absolutely loved the explanation. I hope I’ll be able to put it in good use during my practice.

@zuzanaravasova2397 2 года назад

Great video!!! I never know whether my downward dog is good enough but this video gave me so much reassurance that I'm heading the right direction ❤️

@DavidandJelenaYoga 2 года назад

Great to hear! :)

@LauraPowell-i5e 7 месяцев назад

Can you do a tutorial for pincha

@pamelam2911 2 года назад

These tutorials are so incredibly helpful. The length of time I can practice (and over the long haul) has increased thanks to corrected form. Thank YOU both!

@LauraPowell-i5e 7 месяцев назад

Can you do a tutorial on pincha.

@racheltannenbaum6177 2 года назад

Your videos are so helpful! Thank you!!

@strongsyedaa7378 Год назад

Handstand Yoga 🧘‍♂️

@colleencarone8650 Год назад

Any additional recommendations / modifications for protecting wrists, easing weight, helping you hold downward dog without wrist fatigue, injury, such as for seniors or heavy or newbies, please? Thanks!

@DavidandJelenaYoga Год назад

Hi Colleen, have you seen our tutorial on happy wrists? Click this link to check it out :) ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-YKZIfvLdLy0.html

@yueyeelee6403 3 месяца назад

I Like the lesson

@rachelhuber1315 2 года назад

Hi Jelena & David, asking myself where my head feels good in this position and I just need some instructions to know if I’m doing it right… do I leave my head hanging? where do I gaze with my eyes ? & chin tucked in or not… sorry if I overheard you saying it in the video.. would be great if you could answer. 🙏🏼☺️✨

@DavidandJelenaYoga 2 года назад

Hi Rachel! The gaze is toward your navel in downward dog, so yes, the chin is tucked. Hopefully this helps :)

@beckybird82 17 дней назад

Thank you ❤

@indiraahimsa8588 7 месяцев назад

Indexes pointing forward might not work for everybody, there is less difficulty in keeping the elbows in in transition to chaturanga without losing connection to your index basal joint when the fingers are pointing outward more.

@DavidandJelenaYoga 7 месяцев назад

I’d be careful of the wrists with the hands turning out in Chaturanga, but if it works for you that’s great!

@angelomerte923 Год назад

Where do i have to look ?

@RenataFevzieva 2 года назад

Thanks a lot, jealous to people who can practice in your Yoga Shala, do you plan to have same tutorial for Navasana?

@DavidandJelenaYoga 2 года назад

Yes - we actually have one filmed already for Navasana. It will be posted in the next few weeks so stay tuned :)

@marctremblay4532 2 года назад

I just love you. So much infos. I watch your videos before teaching myself lolll

@DavidandJelenaYoga 2 года назад

Amazing! Thanks for watching and commenting :)

@10dolphinsswimming 2 года назад

As a suggestion: perhaps a video on your pet peeves about yoga mistakes/differences. Eg flourishes, grabbing the big toe and bending versus staying straight and not grabbing big toe. Basically a summary of uncommon wisdom.

@DavidandJelenaYoga 2 года назад

Hey Cam, great suggestion! We'll put something together soon :)

@strongsyedaa7378 Год назад

YOU are great 👍

@judithmartinez-cx4by 2 года назад

Muchas gracias:) 🙏🏼

@Ir_Is555 2 года назад

Love love love all your tutorials and IG videos. Could you do a tutorial on back bends wether standing or standing on knees? Thank you!!

@DavidandJelenaYoga 2 года назад

Yes, absolutely - we'll add a tutorial on that soon :) Thanks for the suggestion!

@lindsaysmith4486 Год назад

The obstacle I have with the pose is all the blood flow rushing downward into my head. I'm surprised more people don't find it to be uncomfortable. And just generally dizziness from the orthostatic hypertension. 😖

@karenhambleton8953 Год назад

I really appreciate your time and precise instruction. ❤

@shantitanna8033 Год назад

I always have had difficulty with down dog , yet could find anyone to help me learn properly, always have too much stress in shoulder girdle , I am going to follow your instructions and hopefully do it properly. Thanks a lot. Pl teach us shoulder stand the correct way

@situamy2937 2 года назад

love it as usual, thank you very much, could you two please do a tutorial supta kurmasana

@DavidandJelenaYoga 2 года назад

Yes, absolutely - we'll add a tutorial on that soon :) Thanks for the suggestion!

@amyomaley8168 Год назад

Thank you this Helps So Much!! Love your Way of Explaining poses So Helpful, Love you Two❤❤

@martinbrenner6664 6 месяцев назад

Excellent instruction, very good and helpful.

@maricarmenweiss1561 2 года назад

Thank you!!. A very good explanation for the technics of Adhomuka Svanasana. NAMASKAR 🙏

@gloryliu807 11 месяцев назад

Jelena is always looking at David with love 😚. Ive learned a lot from them. ESPECIALLY HEADSTAND I finally got the point from her pose and did it sucessfully ☺

@DragonMargott 7 месяцев назад

🥰

@nicakrebs6777 7 месяцев назад

Sorry guys, I already subscribed. Thank you both for your tutorials - they help a lot, especially with my home practice. Keep going!

@milapopovich6819 Год назад

❤

@jiricertner2674 Год назад

👍

@chelsead.9974 4 месяца назад

I was having horrible shoulder pain from doing this pose and I couldn't figure out why. I actually quit practicing for about a month. The "shoulders down" really bothered me and I also now realize that I was too narrow. I am going to pick it back up today with these tips. Thank you so much!

@bibieshuk5247 Год назад

i always failed in my downward dog but this video really fully help me to correcting my alignment & the content very details . tq very2 much 🙌 witing next tips/tutorial 💪

@kiranshetty837 7 месяцев назад

Love your way of teaching. In such a short clip of a tutorial you both nailed the most significant aspects and the inclusion of bandhas 😅 thank you so much.i see some people arching their spine and they say it feels good but I understand that arching is a no-no, so wanted to check in with you the reason and if it's harmful or just depends on the body shape.....thank you again!

@arnsb Год назад

Namaste 🙏🏻 I personally, find this to be a very active pose where I'm rooting with my feet, pushing through my hands, engaging the bandhas...:) but, I also tend to curve my lower back being flexible just aggravates it and would really appreciate if you can suggest some cues on how to overcome it :)

@madhulikasajith9005 7 месяцев назад

Really helpful tips for this pose. My shoulders would ache in this pose (especially holding for 5 breaths). After seeing this and externally rotating the arms, then engaging the pelvic floor and getting into slight posterior tilt to push weight to the legs helped release the tension in the shoulders. Thanks a ton!!!

@gurlcatrider Год назад

I came here looking for an explanation why my shoulder blades and traps are constantly in spasm. My yoga teachers do a lot of downward dogs, but they are large classes and nobody gets personal feedback, and I have come to the conclusion that the reason for all my muscle spasms and pain is because I am doing it wrong! Thank you for the Insights

@joanbaker5637 6 месяцев назад

Great and detailed information. Thank you so much

@KenSmith-bv4si Год назад

I thought I had a lot of Liforme yoga mats(9) then I see youse guys have two walls of them, nice.

@tonnica77 2 года назад

I love your tutorials 😘. Please keep posting 👍🙏

@DavidandJelenaYoga 2 года назад

We will! Thanks for watching and commenting :)

@jitendrapurohit4227 Год назад

Here's perfect jodi for learning ashtanga.

@cbeyea Год назад

Thank you so much for this tutorial. I only started doing yoga 3 months ago and have made majour improvements in those 3 months. But my downward dog was always been horrible and had no idea on how to properly get into the pose. In just one watching of this video and my downward dog finally looks like a downward dog. Thanks so much.

@johngrattan302 Год назад

A very thorough and concise explanation! Thank You👍

@Nae641 Год назад

Definitely did this not in alignment. Didn’t knew about the hollow in the tummy and always thinking how far apart the hand and legs are. So now I know and gives me real inspiration and joy to keep practicing in the right and wholesome way.

@michalicgil Год назад

You're amazing. It helps my training so much🙏

@ahujakishori5618 Год назад

Great content by great masters. Very helpful for beginners. Thanks a lot 🙏

@birgitschonauer9893 Год назад

I love Your Tutorials. Help me so much in my Home-practice

@farahadeb-242 Год назад

while im designing my first class i use your vedio to focus on the movment love u

@taeyin2841 2 года назад

Thank you so much! Great and very helpful as always. Could you please do a tutorial on Setu Bandhasana?

@rosacomella5122 Год назад

Found your videos by chance, as a swimmer looking to relieve pressure and elongate my streamline… and found super clear guidance and sheer joy! Looking forward to them all. So grateful!

@augustacosoveanu6361 Год назад

Excellent explanation. Much appreciated.

@marinavasilyeva9262 2 года назад

Thanks for this video!

@DavidandJelenaYoga 2 года назад

Glad it was helpful!

@djstansfield3941 7 месяцев назад

Thank you. Beautifully explained!

@haplesson2 2 года назад

Please keep posting! Would love to see a post on using the count integrated with breath and movement in standing poses. How to move, flow in and out of pose with economy of movement