Downward Facing Dog Pose (Adho Mukha Svanasana)

Multiple yoga poses of men performing the Downward Facing Dog Pose

Downward-Facing Dog (Adho mukha śvānāsana) is a standing mid-inversion yoga pose that stretches the entire body. Named for the similar manner in which a dog stretches its entire body, the Downward-Facing Dog pose stretches the whole back, ankles, calves, hamstrings, spine, chest, and shoulders while strengthening the arms and legs. To perform Downward-Facing Dog, start in all fours and bring your hands forward of the shoulders. Firming the hands down, press the floor away from you while lifting your pelvis. Engage your arm muscles and push your fingers into the floor.

Assorted silhouettes of men and women in the Downward Facing Dog Pose


*Under Development*


Benefits (Physical): Stretches whole back, ankles, calves, hamstrings, spine, chest, shoulders
Benefits (Core): Calms mind, blood circulation, energizes body
Modifications: Use a belt loop around upper arms, belt loop on upper legs
Variations: Incase the stretch by lifting onto the balls of your feet

Sanskrit Name:
Adho Mukha Svanasana

Drawings include:
Downward Facing Dog Pose elevations (men & women), outline silhouettes

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