Downward Dog

Adho Mukha Svanasana

One of the most fundamental yoga poses. Downward Dog stretches and strengthens the entire body while calming the mind and energizing the spirit.

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Downward Dog - An inverted V-shape that energizes the body

How to Practice

  1. Start on your hands and knees in tabletop position
  2. Place your hands shoulder-width apart, fingers spread wide
  3. Tuck your toes under and lift your hips up and back
  4. Straighten your legs as much as comfortable
  5. Keep your spine long and your head between your arms
  6. Press firmly through your hands and lift your sitting bones
  7. Hold for 30 seconds to 1 minute, breathing deeply

Benefits

  • Strengthens arms, shoulders, and legs
  • Stretches shoulders, hamstrings, and calves
  • Improves circulation throughout the body
  • Calms the brain and relieves stress
  • Energizes the body and mind
  • Helps relieve back pain
  • Improves digestion

Tips for Success

  • Keep your weight evenly distributed between hands and feet
  • Press your hands firmly into the mat to avoid wrist strain
  • Keep your knees slightly bent if your hamstrings are tight
  • Focus on lengthening your spine rather than straightening your legs
  • Breathe deeply and relax your neck and shoulders

⚠️ Precautions

Avoid this pose if you have high blood pressure, eye problems, or are in late pregnancy. If you have wrist or shoulder injuries, use modifications or skip this pose.

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