Downward Dog (Adho Mukha Svanasana)

Downward Dog (Adho Mukha Svanasana) – Your Full-Body Stretch and Strength Builder

What's This Pose About?

Downward Dog, or Adho Mukha Svanasana, is one of the most recognizable and widely practiced yoga poses. This foundational pose gives you a full-body stretch while also building strength and improving your posture. It’s often used as a pose to move between others in yoga flows and as a resting position during active sequences.

Your Step-by-Step Guide

Step 1: Start in a Tabletop Position

• Begin on your hands and knees with your hands right under your shoulders and your knees under your hips.
• Spread your fingers wide and make sure your wrists are lined up parallel to the top of your mat.
• Keep your spine neutral and look between your hands.

Step 2: Tuck Your Toes and Lift Your Hips

• Tuck your toes under and start lifting your hips toward the ceiling.
• Push through your hands as your pelvis lifts to form an inverted “V” shape.
• Aim to push your hips upward while trying to get your heels closer to the floor.

Step 3: Straighten Your Legs

• Press your heels down, trying to straighten your legs.
• If your hamstrings feel tight, bend your knees slightly to keep your spine long.
• Engage your quadriceps (thigh muscles) to support your knee joints and prevent hyperextension.

Step 4: Lengthen Your Spine

• Gently pull your chest toward your thighs to create space in your spine.
• Reach your tailbone up and back to lengthen from your wrists all the way to your hips.

Step 5: Press Through Your Hands

• Firmly press your palms into the mat with your fingers spread wide.
• Rotate your upper arms outward slightly and keep your elbows soft.
• This helps spread your weight and safely opens your shoulders.

Step 6: Engage Your Core

• Draw your belly button in toward your spine to activate your abdominal muscles.
• This supports your spine and keeps your midsection lifted.

Step 7: Relax Your Head and Neck

• Let your head hang freely between your arms.
• Keep your neck relaxed and your face soft.
• Your gaze should be between your feet or toward the mat.

Step 8: Focus on Breathing

• Breathe deeply and steadily through your nose.
• Breathe in to lengthen your spine; breathe out to deepen the stretch.

Step 9: Hold the Pose

• Stay in the position for 5–10 breaths or longer, as comfortable.
• Make tiny adjustments if you need to, to improve your alignment and comfort.

Step 10: Exit the Pose

• Slowly bend your knees and lower them to the ground.
• Rest in Child’s Pose or a comfortable seated position.
• Always transition mindfully to avoid strain.

Tips for Getting the Form Right

• Distribute your weight evenly between your hands and feet.
• Keep your feet hip-width apart and parallel, with your toes pointing straight ahead.
• Relax your jaw and face to prevent tension.
• Bend your knees if needed to keep your spine straight.

Benefits Recap

• Stretches: Your hamstrings, calves, spine, shoulders, and back.
• Strengthens: Your arms, shoulders, legs, and core.
• Relieves: Tension in your back, fatigue, and mild stress.

Final Thoughts

Downward Dog is a foundational yoga pose that stretches your hamstrings, calves, and spine while strengthening your arms and shoulders for both men and women. It also helps engage your pelvic floor and improves circulation. This energizing posture boosts flexibility, balance, and your overall body awareness.

Flow into strength and flexibility—embrace the revitalizing power of Downward Dog.