Downward Facing Dog (Adho Mukha Svanasana)

Downward Facing Dog - Adho Mukha Svanasana -Yoga Positions Guide

Downward Facing Dog Pose (Adho Mukha Svanasana) helps to energize the whole body. It provides a great stretch for the ankles, calves, hamstrings and back muscles. If held for some time it considerably strengthens the arms and legs, and boosts stamina. It also helps relieve headaches and lower back pain.

Downward Facing Dog – How To

1 Begin on your mat on your hands and knees, with your hands slightly in front of your shoulders, fingers spread, and your knees directly below your hips.

2 On an exhalation lift your knees off the ground, moving your bottom backwards and upwards. Allow your heels to move towards the ground. Ensure your knees are not locked.

3 Stretch your arms ensuring the elbows are not locked. Lengthen your spine, pressing into the mat, ensuring that your spine stays straight.

4 Breathe evenly into your belly exploring the stretch and maintaining steadiness of concentration. Do not allow your head to hang.


If you have high blood pressure make sure your head does not drop between your arms when doing this yoga pose.

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Related terms: Downward Facing Dog for Beginners, How to Do Downward Dog, Yoga Poses, Downward Facing Dog Benefits, Warrior 1 Pose, Modified Downward Facing Dog, Warrior 2 Pose, Down Dog Yoga Schedule

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