Downward Facing Dog

Adho Mukha Svanasana

Downward Facing Dog

What is Downward Facing Dog?

Adho Mukha Svanasana is a foundational yoga asana that requires flexibility and upper body strength. In this asana, the body forms an inverted “V” with the feet and hands pressing into the ground and the hips pushing upwards.

Instructions

  1. Being with your hands underneath your shoulders and your knees underneath your hips
  2. Spread your fingers and apply even weight into each knuckle and your entire palm
  3. Lift your hips upward on an exhale, coming off your knees
  4. Look between your arms towards your naval
  5. Breathe

Cautions

  • Keep your feet hips distance apart (do not overestimate the width of your hips)
  • Late-term pregnancy
  • Carpal tunnel syndrome (modify by resting your weight on your forearms instead of hands)

Benefits

  • Stretches the hamstrings, calves, hands, and feet
  • Strengthens the arms and thighs
  • Energizes the body
  • Lengthens the spine
  • Increases blood circulation to the head

Downward Facing Dog Details

Sanskrit Name
Adho Mukha Svanasana
Pronunciation
ahd-ho mook-hah svahn-nah-sah-nah
Pose Level
Beginner
Yoga Type
Ashtanga Yoga, Bikram Yoga, Hatha Yoga, Iyengar Yoga
Drishti
Nabhichakra (Navel)
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