Downward Facing Dog Pose

About Downward Facing Dog Pose

Adho Mukha Svanasana is comprised of three words: adho means “downward,” mukha stands for “face,” and savana is Sanskrit for “dog.”

Because this asana incorporates every inch of the body, it has many benefits, including:

• Relieves symptoms of asthma, headaches, sinusitis, insomnia, and fatigue
• Strengthens and stretches the arms, shoulders, hands, hamstrings, calves, and feet
• Improves energy and digestion

Step into the Pose

To Perform Downward Facing Dog Pose

1. Start on your hands and knees, legs hip-width apart, hands flat, fingers spread.
2. Inhale deeply, and on the exhale, lift your knees, pressing your toes into the floor.
3. Move your legs back while at the same time raising your buttocks toward the ceiling. Don’t lock the knees.
4. Pull the tailbone in, straighten the arms, and extend forward through your fingertips.
5. Straighten your legs by resting your heels on the floor.
6. Lower your head between the upper arms with purpose.
7. Hold this pose for a minute or longer, and on an exhale, and release into Child’s Pose.

If you have trouble with carpal tunnel, do not practice this pose.

For more instructions on Downward Facing Dog Pose, visit Yoga Journal.

Remember not to arch your back in this pose. Keep it flat.

Beginner

If your hamstrings are tight, gradually lower your foot with each practice. If you have troubled shoulders, try this pose with your hands stretched on a chair.

Advanced

Once your form is perfected, raise your right leg even to the torso, and hold for 30 seconds. Repeat with the other leg.

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