Arm Position in Downward-Facing Dog: How to Rotate Your Arms

In Adho Mukha Svanasana (Downward-Facing Dog), the arms work best straight, hands shoulder-width apart, with the upper arms turning outward while the hands keep pressing down through the base of the index finger. That outward turn widens the shoulder blades across the back and makes room between the shoulders and the ears. Turn the upper arms inward instead and the shoulder blades squeeze together and the neck tends to crowd.

Applies to: Downward-Facing Dog, and the same arm action in Plank, Chaturanga and Upward-Facing Dog. Level: all levels. Props: none, a pair of blocks under the hands if your shoulders are tight.

Why the arm position is confusing

Two things happen in the arm at the same time, and they turn in opposite directions. The upper arm rotates out, so the inner elbows turn a little forward and the biceps face forward. The forearm rotates the other way, so the palm stays flat and the base of the index finger stays heavy on the mat. Teachers call this a spiral. If you only hear "turn your arms out", the hands roll onto their outer edges and the wrists complain. If you only hear "press the index finger down", the whole arm turns in and the shoulders hunch.

Traditions also cue it differently, which adds to the confusion. The version below is the one Nicklas Johansson teaches and finds works for most students.

How to set your arms in Downward-Facing Dog, step by step

1. Come onto your hands and knees. Place your hands shoulder-width apart, a little in front of your shoulders, with the middle fingers pointing forward and the fingers spread.
2. Try the wrong way first, to feel it. Turn your upper arms inward so the inner elbows face each other. Notice how your shoulder blades slide toward each other and your chest sinks.
3. Now turn your upper arms outward until the inner elbows face forward, toward the top of the mat. Your shoulder blades spread apart across your upper back. Send the biceps forward and the triceps back.
4. Keep the hands where they are. Press down through the base of the index finger and the thumb, so the palm stays flat while the upper arm turns out.
5. Tuck your toes and lift your hips up and back into Downward-Facing Dog. Keep turning the upper arms out as you go.
6. Let your head hang between your upper arms, ears roughly level with them. With the arms turned out there is room for the neck.
7. Stay for five breaths. Then turn the upper arms in once more, only to feel the difference around your neck and shoulders, and turn them back out before you come down.

The arms do not switch off when you leave the pose. The same outward turn of the upper arms follows you through the Vinyasa: into Plank Pose, down through Chaturanga Dandasana, up into Upward-Facing Dog and back to Downward-Facing Dog.

What the outward turn does in the shoulder

In Down Dog your arms are overhead, in line with your ears, and they carry part of your body weight. To get the arm that far up, the shoulder blade has to rotate upward and slide around the ribcage. The serratus anterior, the muscle along the side of the ribs under the armpit, does much of that work together with the trapezius.

• Upper arms turned out: the shoulder blades can spread and rotate upward, and the rotator cuff muscles at the back of the shoulder switch on. The pose feels broad across the upper back.
• Upper arms turned in: the shoulder blades draw together, the tops of the shoulders move toward the ears, and many people feel pinching at the front or top of the shoulder.

Keep the elbows straight but not locked. If your elbows bend backward past straight, which is common in flexible people, keep a small softness in them and let the muscles hold you instead of the joint.

Where teachers disagree

Most teachers agree on the outward turn of the upper arms. Two other cues are debated.

"Draw your shoulder blades down your back." Many classes use this cue in every pose. With the arms overhead it can fight the movement you need, because the shoulder blades must rotate upward and move toward the ears a little for the arm to go all the way up. A teacher trained in anatomy will usually say "widen the shoulder blades" in Down Dog, and save "down the back" for poses with the arms low. Both sides have a point: some students need the cue to stop them from shrugging, others pull down so hard that they jam the shoulder.

How much the outward turn protects the shoulder. The common explanation is that turning the arm out moves the top of the arm bone away from the bony roof of the shoulder and leaves more room for the tendons underneath. That fits the anatomy of arm elevation. How much it matters in a yoga pose, for a healthy shoulder, has not been measured well. We say it this way: for most people the outward turn feels more open and puts less strain on the neck, and it is a good default. It is not the only safe way to stand on your hands.

Bodies also differ. Shoulder joints vary in shape, and some people will never get the inner elbows to face straight forward. Turn out as far as your shoulders allow and let the rest go.

Common mistakes

• Turning the hands instead of the arms. The outward turn happens in the upper arm. If the outer edges of the hands lift and the index finger floats, press it back down.
• Shoulders around the ears. Widen the shoulder blades and push the floor away.
• Chest hanging toward the floor. Flexible shoulders tend to sink into the joint. Firm the arms and draw the lower ribs a little toward the thighs.
• Locked elbows. A small softness keeps the load in the muscles.
• Hands too close together. Narrow hands make the outward turn harder. Start at shoulder width, or slightly wider.

Who should modify

• Tight shoulders: put your hands on blocks, or turn the hands slightly outward so the index fingers point a little out. Both give the upper arms more room to rotate.
• Wrist pain: come down to the forearms in Dolphin Pose, or practise the pose with your hands on a wall or a chair seat.
• Shoulder injury: a torn rotator cuff or an unstable shoulder does not like weight on straight arms overhead. Ask your physiotherapist before you load it, and read our 10 tips to avoid yoga injuries.

Where to practise the arm action

The full guide to Adho Mukha Svanasana (Downward-Facing Dog) covers the legs, the length of the pose and the variations. The arms get the most repetitions in Surya Namaskar A and Surya Namaskar B, and later in Adho Mukha Vrksasana (Handstand), which asks for the same straight, turned-out arms with all of your weight on them. If your wrists need work first, the 10-minute class Wrist Mobility prepares them for weight on the hands.

For a whole class on this, take the 20-minute Find Your Downward Dog Shoulders, level 1-2, which works on shoulder alignment and the serratus muscles behind a strong Down Dog.

Frequently asked questions

Should my arms rotate in or out in Downward Dog?

Turn the upper arms out, so the inner elbows face forward, while the forearms turn slightly in to keep the base of the index finger pressing down. The outward turn widens the shoulder blades and makes room for the neck.

Why do my shoulders hurt in Downward Dog?

Often because the upper arms turn in and the shoulders creep toward the ears, or because the chest sinks and the weight hangs in the joint. Turn the upper arms out, widen the shoulder blades and firm the arms. Sharp pain or pain that lasts is a reason to see a physiotherapist.

How far apart should my hands be in Downward Dog?

About shoulder-width apart, with the middle fingers pointing forward and the fingers spread. If your shoulders are tight, place the hands a little wider and turn them slightly outward.

Should my shoulder blades go down my back in Downward Dog?

With the arms overhead, the shoulder blades need to rotate upward and spread apart, so pulling them hard down the back can work against the pose. Think of widening them across the back and keeping the shoulders away from the ears.

Should my elbows be straight in Downward Dog?

Straight, but not locked. If your elbows bend backward past straight, keep a small softness in them so the muscles carry the load instead of the elbow joint.

Does the same arm position apply in Chaturanga and Plank?

Yes. The upper arms keep turning out through Plank, Chaturanga and Upward-Facing Dog, which keeps the shoulder blades wide and the elbows tracking back along the ribs as you lower.