Downward Facing Dog
Description
Downward Facing Dog (Adho Mukha Svanasana) is a foundational yoga pose where the body forms an inverted V-shape with the hips lifted high and the hands and feet on the floor. It simultaneously stretches the hamstrings, calves, and shoulders while strengthening the arms, shoulders, and core, making it one of the most comprehensive single poses in yoga.
Muscle Group
Equipment Required
Downward Facing Dog 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. Tuck your toes under.
- Exhale and lift your knees away from the floor, sending your hips up and back. Keep a slight bend in your knees at first.
- Lengthen your tailbone away from your pelvis and press it gently toward the ceiling. Your body should form an inverted V.
- Press your heels down toward the floor (they do not need to touch) and gradually straighten your legs without locking your knees.
- Rotate your upper arms outward to broaden your shoulders away from your ears. Keep your head between your upper arms with your gaze toward your navel or feet.
- Hold for 5 to 10 deep breaths. To exit, lower your knees back down to a tabletop position or step forward into a forward fold.
Downward Facing Dog Form & Visual
Downward Facing Dog Benefits
- Stretches the hamstrings, calves, and Achilles tendons
- Opens the shoulders, chest, and lats
- Strengthens the arms, shoulders, and core
- Decompresses the spine and helps relieve back tension
- Mild inversion that improves circulation and energy
- Builds full-body awareness and is a key transitional pose in vinyasa flows
Downward Facing Dog Muscles Worked
- Hamstrings
- Gastrocnemius and soleus (calves)
- Latissimus dorsi
- Deltoids
- Triceps
- Serratus anterior
- Erector spinae
Downward Facing Dog Variations & Alternatives
- Three-Legged Downward Facing Dog
- Downward Dog with Knee-to-Nose
- Bent-Knee Downward Dog (modification for tight hamstrings)
- Dolphin Pose (forearms on the floor)
- Puppy Pose (knees down version)
- Child Pose
- Upward Facing Dog
