Hatha YogaDownward-Facing Dog
Adho Mukha Śvānāsana
Downward-Facing Dog, or Adho Mukha Svanasana, is one of the most recognizable poses in yoga. Your body forms an upside-down V: hands and feet on the floor, hips lifted up and back. The pose lengthens the backs of your legs and your spine while your arms and shoulders carry part of your weight.
In the app it appears in 12 sequences and often serves as the link between standing poses and poses on your hands.
How to do it
- EnterFrom tabletop, tuck your toes, press into your hands, and lift your hips up and back, straightening your legs as far as is comfortable.
- HoldYour body forms a triangle. Keep your spine long. A straight spine matters more than straight legs. Push the floor away, neck relaxed, heels reaching toward the floor.
- ExitExhale, lower your knees to the floor and sit back into Child's Pose.
More detail
Start on your hands and knees: palms slightly ahead of your shoulders, fingers spread wide, knees under your hips. As you lift your hips, lengthen your spine first and straighten your legs only after that. If your hamstrings are tight, keep your knees bent and your heels up so your back can stay long.
Press the whole palm into the floor, especially the base of your thumb and index finger, to take pressure off your wrists.
Benefits
Stretches the entire back of the body, strengthens the arms and shoulders.
Down Dog stretches your calves, hamstrings and back and builds strength around the shoulder girdle. In a sequence it gives you a short breather between harder poses, and having your head below your hips makes it feel energizing.
Cautions
- Wrist and shoulder injuries
- High blood pressure — don't stay in the pose long
- Glaucoma
This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.
Common mistakes
- Rounding your back to keep your legs straight. Bend your knees and lengthen your spine first.
- Shoulders creeping up toward your ears. Draw your shoulder blades away from your neck and push the floor away.
- Sinking into your wrists. Spread the pressure across your whole palm and all your fingers.
- Forcing your heels down. Let them reach toward the floor, but never at the cost of a rounded back.
Modifications & variations
Counterpose
Where it appears
- First Practice 15 min · Beginner
- 10-Minute Morning 10 min · Beginner
- Full Morning 20 min · Intermediate
- Healthy Back 15 min · Beginner
- Hip Opening 20 min · Intermediate
- Deep Stretch 25 min · Intermediate
- Classic Full Practice 50 min · Intermediate
- Express Warm-Up 5 min · Beginner
- Upside-Down World 16 min · Advanced
- Power Wave 12 min · Intermediate · voice-guided in the app subscription
- Inversion Prep 25 min · Advanced · voice-guided in the app subscription
- Deep Backbend 35 min · Advanced · voice-guided in the app subscription
- Warm-up: Big Round The classic round: standing — arm support — belly-down — standing
- Warm-up: Gentle Wave No strength peaks — a beginner-friendly start
- Warm-up: Evening Spiral A calm round to end the day: folds and gentle twists on the floor, no standing up, finishing seated
- Warm-up: Warrior's Path Warrior strength across three body levels: the warrior is one step, not the whole round
- Warm-up: Back Line Stretch and strength for the back of the body on five levels, from a standing fold to Bridge Pose
- Warm-up: Heart Opener Two backbends with different mechanics — Camel Pose from the knees and Upward-Facing Dog from the floor — with active counterposes: a stretch and a forward fold
Similar poses
Questions
What if my heels don't touch the floor? That's completely fine: keep your heels lifted and your knees softly bent. Keeping your spine long is more important than getting your heels down.
How long should I hold Downward Dog? In the app's sequences, 30 to 75 seconds. If you're new, a few calm breaths are enough, and you can add time gradually.
How can I vary the pose? Once your basic Down Dog feels steady, try Three-Legged Dog. Child's Pose is a comfortable place to rest afterward.
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