BeginnerstandingVariations (6)
Downward Facing Dog Pose
Adho Mukha Svanasana · अधो मुख श्वानासन
Also known as: Down Dog · Downward-Facing Dog · Dog Pose · Adho Mukha Svanasana
Downward Facing Dog Pose, also called Down Dog is a classical yoga posture. Its Sanskrit name Adho Mukha Svanasana translates word-for-word as: Adho (Downward) · Mukha (Face) · Svana (Dog) · Asana (Pose). In this posture, the body roots firmly through the feet while the spine extends upward. The posture works to lengthen the hamstrings, open and strengthen the shoulders and stretch the calves. Strengthens the arms, shoulders, and upper back. Stretches the hamstrings, calves, and achilles tendons. It is particularly valued for building full-body strength and developing greater flexibility. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and desk workers. A block and wall can be used to make the posture more accessible and support correct alignment. Practitioners with wrist injury and shoulder injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
Hamstrings(lengthening)
The powerful muscles at the back of your thighs (hamstrings) receive a profound, sustained lengthening in this pose, not a forced stretch but an invitation to release. As you gently press your heels towards the floor and lift your sitting bones, these muscles are encouraged to unwind from their often-shortened state, which is common from prolonged sitting. This opening allows for greater freedom in the pelvis and lower back, releasing stored tension and facilitating the upward flow of prana from the earth.
Deltoids(strengthening)
The large, cap-like muscles covering your shoulders (deltoids) are actively engaged to stabilize and support the upper body, preventing collapse into the shoulder joints. By pressing down firmly through your hands and lifting your arms away from the floor, you create a powerful upward lift through the shoulder girdle, strengthening these muscles concentrically. This action not only builds physical resilience in the shoulders but also cultivates a sense of upliftment and confidence, allowing the heart space to remain open and free.
Triceps Brachii(strengthening)
The muscles at the back of your upper arms (triceps brachii) are crucial for extending the elbows and providing the foundational strength to lift the torso away from the floor. As you straighten your arms without hyperextending and press evenly through your palms, these muscles work powerfully to support your body weight, creating a stable platform. This strength in the arms translates into a feeling of unwavering support and inner resolve, channeling the energy of the earth upwards through the hands.
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Wrist Injury / Carpal Tunnel
Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.
Use fists on the floor, switch to a forearm variation, or place a wedge/folded blanket under the wrists to reduce extension angle.
Pregnancy
Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.
Widen the stance, avoid deep abdominal compression and twists, and consult a qualified prenatal yoga teacher.
High Blood Pressure
Vigorous effort and inverted positions temporarily raise blood pressure in the head, increasing strain on blood vessels.
Hold no longer than five breaths, breathe continuously, and come out at the first sign of pressure in the head.
Detached Retina / Eye Conditions
Increased head pressure from inversions or vigorous effort can place strain on a fragile or recently repaired retina.
Avoid all inversions and head-below-heart positions; practise only gentle upright postures.
Props That Can Help
Optional supports — use when helpful, not required
Yoga Block
Place a block under each hand to raise the floor, reducing wrist extension and making the pose accessible when hamstrings are tight. This preserves the length of the spine without compensating in the lower back.
See variation →Wall
Practise with hands on the wall at 90° to experience the pose shape, build shoulder strength, and decompress the spine — ideal as a daily preparation or when wrists are sensitive.
See variation →Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Spread the fingers wide, press through the entire palm
- 2Rotate the upper arms outward — external rotation of the shoulders
- 3Press the chest toward the thighs
- 4Lift the sitting bones high toward the ceiling
- 5Press the heels toward the floor without forcing
- 6Keep the ears between the upper arms — head in line with the spine
Pose Details
Helps With
Pose Type
Body Focus
Best For
Yoga Styles
When to Practice
Modify If You Have
wrist injury
Perform Dolphin Pose (forearms on floor) or use wedges under the heels of hands.
shoulder injury
Keep elbows soft and do not collapse into the shoulders.
hamstring injury
Bend knees deeply and focus on lengthening the spine.
back pain
Bend knees, focus on lengthening the spine rather than rounding the back.
hypertension
Keep head slightly elevated, do not hold for too long.
glaucoma
Avoid for prolonged periods or replace with Dolphin Pose.
pregnancy
Use a wider stance, hands on blocks, and do not hold for too long.
Target Areas
Practice Flow
How to Practice
1. Come onto your hands and knees, with your hands under your shoulders and your knees under your hips.
2. Spread your fingers wide and press your palms firmly into the floor.
3. Exhale and lift your knees off the floor, lifting your tailbone towards the ceiling.
4. Straighten your legs and arms, forming an inverted 'V' shape with your body.
5. Let your head hang loose between your arms, with your gaze towards your feet.
5 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Featured in Sequences
Practice Adho Mukha Svanasana as part of these guided sequences
Frequently Asked Questions
Common questions about Adho Mukha Svanasana
What is Downward Facing Dog Pose?
Downward Facing Dog Pose, also called Down Dog is a classical yoga posture. Its Sanskrit name Adho Mukha Svanasana translates word-for-word as: Adho (Downward) · Mukha (Face) · Svana (Dog) · Asana (Pose). In this posture, the body roots firmly through the feet while the spine extends upward. The posture works to lengthen the hamstrings, open and strengthen the shoulders and stretch the calves. Strengthens the arms, shoulders, and upper back. Stretches the hamstrings, calves, and achilles tendons. It is particularly valued for building full-body strength and developing greater flexibility. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and desk workers. A block and wall can be used to make the posture more accessible and support correct alignment. Practitioners with wrist injury and shoulder injury should approach with care or consult a qualified teacher.
What are the benefits of Downward Facing Dog Pose?
Lengthens the spine and decompresses the vertebrae. Strengthens the arms, shoulders, and upper back. Stretches the hamstrings, calves, and Achilles tendons. Calms the brain and relieves mild stress and anxiety. Improves digestion by toning the abdominal organs. Energizes the body and relieves fatigue.
Who should avoid Downward Facing Dog Pose?
Avoid this pose if you have: Carpal tunnel syndrome, Late-term pregnancy, High blood pressure (unsupported), Detached retina or eye conditions, Acute shoulder or wrist injury.
How many steps are in Downward Facing Dog Pose?
Downward Facing Dog Pose is practiced in 10 steps. Come onto your hands and knees, with your hands under your shoulders and your knees under your hips.
Is Downward Facing Dog Pose suitable for beginners?
Yes, Downward Facing Dog Pose is a beginner-friendly pose suitable for all levels.
What props are needed for Downward Facing Dog Pose?
You may use: block, wall. Props make the pose more accessible and comfortable.
What conditions does Downward Facing Dog Pose help with?
Downward Facing Dog Pose is therapeutic for: strength, flexibility, posture correction, anxiety, insomnia.
What poses should I do before Downward Facing Dog Pose?
Prepare with: Bharmanasana (Table top pose), Marjaryasana, Tadasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Adho Mukha Svanasana with other poses