Downward Facing Dog
Adho Mukha Svanasana
About This Pose
Downward Facing Dog (Adho Mukha Svanasana) stands as yoga's most iconic and frequently practiced pose. This foundational inversion creates an inverted V-shape, stretching the entire posterior chain while strengthening the arms and shoulders. The pose serves as a home base in many yoga traditions—a place to return, rest, and reset between more demanding postures. As a mild inversion with the heart above the head, it offers calming benefits without the intensity of full inversions. The pose appears in Sun Salutations, serves as a transition between poses, and stands alone as a complete practice. Mastering Down Dog creates the foundation for a safe and effective yoga practice.
Step-by-Step Instructions
- 1
Start on hands and knees in tabletop
- 2
Place hands shoulder-width apart, spread fingers wide
- 3
Tuck toes under and lift knees off the floor
- 4
Push hips up and back toward the ceiling
- 5
Straighten the legs as much as hamstrings allow
- 6
Press through the entire palm, especially finger pads
- 7
Externally rotate upper arms to broaden shoulders
- 8
Let the head hang between the arms
- 9
Reach heels toward the floor
- 10
Create a straight line from hands to hips
- 11
Hold for 5-10 breaths or longer
Alignment Cues
- Hands shoulder-width, feet hip-width apart
- Weight evenly distributed between hands and feet
- Spine long and straight, not rounded
- Hips the highest point of the inverted V
- Arms straight but elbows soft
- Shoulder blades wide and down the back
- Head relaxed, gaze toward navel or thighs
Benefits
- Stretches hamstrings, calves, and spine comprehensively
- Strengthens arms, shoulders, and wrists
- Calms the nervous system as a mild inversion
- Relieves stress, headache, and fatigue
- Improves digestion and relieves back pain
- Builds bone density in the arms
- Energizes the body while calming the mind
- Improves posture and spinal alignment
Modifications
- Bend knees generously to prioritize spine length
- Use blocks under hands to reduce wrist strain
- Practice Puppy Pose as a gentler alternative
- Place heels against a wall
Variations
- Walking the Dog: alternate bending knees
- Three-Legged Dog: lift one leg
- Twisted Down Dog: reach for opposite ankle
- Dolphin Pose: on forearms
Cautions & Contraindications
Cautions
- Bend knees if hamstrings are tight
- Don't lock the elbows—maintain micro-bend
- Avoid dumping weight into the wrists
- Keep the neck neutral—don't strain to look up
- Spread fingers wide to distribute weight
Avoid this pose if you have:
- Carpal tunnel syndrome
- Uncontrolled high blood pressure
- Late-term pregnancy
- Acute eye conditions
- Chronic shoulder injuries
- Severe wrist pain
Quick Facts
Primary Focus
hamstringsSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
