Downward Facing Dog Pose (Adho Mukha Svanasana)

Multiple yoga poses of men performing the Downward Facing Dog Pose

Downward Facing Dog, or more commonly known as Down Dog, is a primary yoga posture typically used multiple times within a series during practice. Considered an inversion posture, Downward Facing Dog is known to stretch the whole body while creating length and strength in the spine. Down Dog helps to relieve pain in the back as well as strengthen bones due to the weight-bearing nature of the pose. Energetically, Down Dog helps the yogi gain confidence while seeing life from a different perspective.

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

To do Downward Facing Dog, it is easy to begin on hands and feet. Push into the hands, grounding the fingers into the mat, lift the hips to the sky, bend the knees as much as necessary to create a straight back and length in the spine.

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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

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Sanskrit Name:
Adho Mukha Svanasana
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Drawings include:
Downward Facing Dog Pose elevations (men & women), outline silhouettes

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