Downward Facing Dog Adho Mukha Svanasana

Description

This exercise involves starting on all fours and then lifting the hips up and back to create an inverted V-shape with the body. The hands and feet remain on the ground, and the head is relaxed between the arms. It is a common yoga pose that helps to stretch the hamstrings, calves, and spine while also strengthening the arms and shoulders.

Muscle Group

Yoga

Equipment Required

Bodyweight

Downward Facing Dog Adho Mukha Svanasana Instructions

Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
Spread your fingers wide and press firmly through your palms and knuckles, tucking your toes under.
Exhale and lift your knees away from the floor, keeping them slightly bent.
Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis.
Lift your sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.
Press the hands into the ground and straighten the arms, while keeping the inner elbows turned toward each other.
Stretch your heels down toward the floor and lengthen your spine.
Hold the pose for 1-3 minutes, breathing deeply.
To release, exhale and bend your knees to the floor, returning to your starting position.