Adho Mukha Svanasana

Downward-Facing Dog

Intermediate

Overview

Adho Mukha Svanasana, or Downward-Facing Dog, is one of the most recognizable yoga poses and a cornerstone of many yoga practices. This energizing inversion strengthens the arms and legs while stretching the hamstrings, calves, and spine.

Benefits

Strengthens arms, shoulders, and legs
Stretches hamstrings, calves, and spine
Improves circulation and energizes the body
Calms the mind and relieves stress
Builds full-body strength and flexibility
Prepares the body for other poses

Step-by-Step Instructions

Starting Position

Begin on your hands and knees in a tabletop position. Align your wrists under your shoulders and knees under your hips.

Tuck Your Toes

Tuck your toes under and spread your fingers wide, pressing firmly into your palms and fingertips.

Lift Your Hips

Exhale and lift your hips up and back, straightening your legs to form an inverted V-shape with your body.

Adjust Your Position

Keep your arms straight and strong. Work to straighten your legs and lower your heels toward the floor.

Hold and Breathe

Hold for 5-10 breaths, maintaining length in your spine and keeping your head relaxed between your arms.

Modifications

For Tight Hamstrings

Keep a slight bend in your knees and focus on lengthening your spine rather than straightening your legs completely.

For Wrist Issues

Place your forearms on the ground instead of your hands, or use yoga blocks under your hands for support.

For Beginners

Practice against a wall with your hands on the wall at hip height to build strength gradually.

Precautions

Wrist or Shoulder Injuries

Avoid this pose if you have carpal tunnel syndrome or recent wrist or shoulder injuries.

High Blood Pressure

Use caution if you have high blood pressure or eye conditions, as this is an inversion pose.

Pregnancy

Modify by widening your stance and avoiding deep twists. Consult your healthcare provider.