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Downward Facing

Dog

Downward Facing Dog

What is Downward Facing Dog?

 

English Name: Downward-Facing Dog Pose
Sanskrit Name: Adho Mukha Svanasana (pronounced AH-doh MOO-kah shvah-NAHS-uh-nuh)
Category: Inversion, Standing Pose, Strength-Building, All Levels

Downward-Facing Dog, or Adho Mukha Svanasana, is one of the most recognizable and widely practiced yoga poses. Often considered a cornerstone of modern yoga, it serves as both a transitional and resting pose. This powerful inversion stretches the entire back body, builds strength in the shoulders and legs, and calms the nervous system.

Named after the way a dog naturally stretches its body, this pose encourages length and alignment in the spine while grounding and energizing the entire body. It’s accessible to most practitioners with proper technique and offers numerous benefits whether practiced briefly or held for longer periods.

Benefits of Downward Facing Dog

 

  • Lengthens the Spine: Decompresses and realigns the spine
  • Strengthens Arms & Legs: Builds endurance in the upper and lower body
  • Stretches the Hamstrings, Calves & Shoulders: Opens the back body
  • Improves Circulation: Inversion helps boost blood flow and energizes the body
  • Calms the Mind: Invites inward focus and deep breathing

How to Practice Downward Facing Dog

  1. Begin on hands and knees in tabletop position.
  2. Tuck your toes under and lift your knees off the mat.
  3. Straighten your legs as much as is comfortable and lift your hips toward the ceiling.
  4. Press through the palms and draw your chest gently toward your thighs.
  5. Keep your neck relaxed and your gaze toward your legs or navel.
  6. Hold for 3–6 breaths or longer, breathing steadily.
  7. To exit, lower the knees to the mat and return to Child’s Pose or tabletop.
down dog infographic

Alignment Tips & Cues for Down Dog:

Yogi in Downward Facing Dog

Alignment Tips:

  1. Hands shoulder-width apart, fingers spread wide
  2. Feet hip-width apart, heels reaching toward the mat
  3. Press through the index fingers and knuckles
  4. Lift the hips high, aiming for a long, inverted “V” shape
  5. Keep a slight bend in the knees if hamstrings are tight

Simple & Effective Cueing Suggestions:

  • “Root down through the hands—press evenly through palms and fingers.”
  • “Lift the hips high and back—create length through the spine.”
  • “Relax your head and neck—let gravity help you.”
  • “Engage the thighs and gently draw heels down.”
  • “Breathe deeply—let each inhale and exhale flow through your entire body.”

Contraindications

 

1. Wrist or Shoulder Injury: Use props or modify to reduce weight-bearing

2. High Blood Pressure or Glaucoma: Avoid holding for long or invert gently

3. Late Pregnancy: May become uncomfortable as belly grows—modify or avoid

4. Ear Infections or Sinus Congestion: The inverted position may cause pressure

5. Carpal Tunnel Syndrome: Modify with fists, blocks, or forearms

Modifications & Variations of Down Dog

 

Modifications

  • Bend the knees: Especially helpful for tight hamstrings or lower back issues
  • Use blocks under hands: Reduces wrist pressure and helps lengthen spine
  • Practice Puppy Pose: A gentler variation with knees down and arms extended
  • Wall Support: Hands on the wall to reduce load on wrists and shoulders

Variations

  • Three-Legged Dog: Lift one leg toward the sky for added strength and balance
  • Twisting Dog: Reach one hand toward the opposite ankle for a mild spinal twist
  • Walking Dog: Pedal the heels to gently stretch one leg at a time

Common Mistakes to Avoid

 

  1. Rounded back: Prioritize spinal length over straight legs
  2. Weight dumped into wrists: Distribute evenly through hands and engage arms
  3. Locked knees: Keep a microbend and engage thigh muscles
  4. Collapsing shoulders: Keep shoulders stable and avoid sinking toward ears
  5. Heels forced down: Allow heels to hover if needed—avoid straining the calves

When to Avoid or Modify Downward Facing Dog

 

  • Wrist, shoulder, or elbow injuries: Use props or alternate poses like Dolphin
  • Pregnancy (later stages): Avoid deep inversions unless advised otherwise
  • Tight hamstrings or low back discomfort: Keep knees bent and spine long
  • High blood pressure or eye issues: Avoid long holds or use modified versions
  • Fatigue: Use it as a transition, not a hold, or rest in Child’s Pose as needed

Why Practice Downward Facing Dog?

 

Downward-Facing Dog is a full-body pose that energizes, stabilizes, and restores. It builds strength and flexibility while inviting calm, rhythmic breathing. It’s a key posture in many yoga styles—from vinyasa to restorative—and can act as both a transition and a destination. Practicing Adho Mukha Svanasana regularly supports spinal health, relieves tension, and cultivates a sense of grounded vitality.

Frequently Asked Questions

Why is Downward Dog so commonly used?

It stretches and strengthens the entire body, improves circulation, and transitions smoothly between poses.

Should my heels touch the floor?

Not necessarily. Focus on lengthening the spine and keeping alignment rather than forcing the heels down.

Can I do this pose if I have tight hamstrings?

Yes—keep the knees bent and focus on lifting the hips and lengthening the spine.

Related Poses:

Beginner
Forward Folds
Foundational Poses
Child’s Pose

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