Downward Facing Dog Adho Mukha Svanasana

Downward Facing Dog Adho Mukha Svanasana

Downward Facing Dog, also known as Adho Mukha Svanasana, is a classic yoga pose that offers numerous benefits for both the mind and the body. This pose is often incorporated into yoga sequences and is known for its ability to strengthen and lengthen multiple muscle groups while also promoting flexibility and relaxation. When practicing Downward Facing Dog, you start in a tabletop position on your hands and knees. From there, you lift your knees off the ground and press your hips up toward the ceiling, forming an inverted V shape with your body. Your hands will be shoulder-width apart, with your fingers spread wide for stability. Your feet should be hip-width apart and parallel, pressing firmly into the ground. This pose engages various muscle groups simultaneously, including the shoulders, arms, core, and legs. It helps to strengthen and stretch the shoulders, hamstrings, calves, and the muscles of the back. Downward Facing Dog also helps to improve posture, as it stretches the spine and encourages alignment. Beyond the physical benefits, practicing this pose can also calm the mind and reduce stress and anxiety. Downward Facing Dog is often used as a resting pose in yoga classes, allowing practitioners to relax while still experiencing a gentle stretch throughout the body. By focusing on deep, steady breathing in this pose, you can enhance its relaxation effects and connect with your body and mind on a deeper level. Whether you are new to yoga or a seasoned practitioner, incorporating Downward Facing Dog into your practice can provide numerous benefits for your overall well-being. Regular practice of this pose can help you build strength, increase flexibility, and find moments of peace and stillness within your busy day.


  • Start on your hands and knees, with your hands shoulder-width apart and knees hip-width apart.
  • Spread your fingers wide and press your palms into the ground, grounding your fingertips.
  • Tuck your toes and lift your hips up towards the ceiling, straightening your legs and forming an upside-down V shape with your body.
  • Press your heels down towards the ground, if possible, to stretch your calf muscles.
  • Relax your head and neck, allowing your gaze to be towards your knees or belly button.
  • Keep your core engaged, drawing your belly button towards your spine.
  • Take deep breaths and hold the pose for 30 seconds to 1 minute.
  • To release the pose, bend your knees and come back down to your hands and knees.

Tips & Tricks

  • Focus on maintaining a straight line from your hands to your hips and your hips to your heels.
  • Engage your core muscles by drawing your belly button in towards your spine.
  • Keep your shoulders relaxed and away from your ears.
  • Press firmly into your hands to lengthen your spine and create space between your shoulder blades.
  • Gently press your heels towards the floor to stretch your calves and hamstrings.
  • Take slow, deep breaths and relax into the pose.
  • Modify the pose by bending your knees slightly if you have tight hamstrings.
  • Use a yoga block or bolster under your hands to provide extra support and stability.
  • Avoid collapsing your chest by actively lifting your ribcage away from your mat.
  • Focus on finding a balance between strength and relaxation in the pose.


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