Downward Dog

Adho Mukha Svanasana

AH-doh MOO-kah shvah-NAH-sah-nah

One of yoga's most recognized poses, Downward Dog forms an inverted V-shape that simultaneously builds upper body strength and stretches the entire back body. It serves as both a resting pose and a transitional pose in vinyasa flows, helping to lengthen the spine, release tension in the shoulders, and energize the whole body.

How to do Downward Dog

1. Start on your hands and knees in Tabletop position, with wrists directly under shoulders and knees under hips. Spread your fingers wide and press firmly through all ten fingertips.
2. On an exhale, tuck your toes and lift your hips high toward the ceiling, straightening your legs as much as comfortable. Pedal your feet a few times to warm up the hamstrings.
3. Press your chest gently toward your thighs, creating length through your entire spine. Rotate your upper arms outward to broaden the shoulders.
4. Spread your fingers wide and press evenly through the palms and finger pads, keeping the weight out of your wrists. Engage your arms fully.
5. Let your head hang naturally between your upper arms, keeping the neck relaxed. Bend your knees slightly if your hamstrings feel tight, and breathe steadily for five to ten breaths.

Benefits of Downward Dog

• Strengthens the arms, shoulders, and upper back
• Stretches the hamstrings, calves, and Achilles tendons
• Relieves tension in the spine and between the shoulder blades
• Calms the brain and helps relieve stress and mild depression
• Improves digestion through gentle inversion

Muscles Engaged

Modifications & Variations

• Bend your knees generously if hamstrings are tight to prioritize a long spine
• Place hands on blocks to reduce wrist pressure
• Use a wall variation by pressing hands against the wall at hip height for a gentler stretch

Cautions

• Avoid with carpal tunnel syndrome or severe wrist injuries
• Not recommended with uncontrolled high blood pressure or detached retina
• Use caution during late-term pregnancy