Adho Mukha Svanasana

Adho Mukha Svanasana

Adho Mukh = Downward facing

Svanasana = Dog

Adho Mukha Svanasana or Downward facing dog is a pose incorporated by many teachers as a pose to rest in during longer yoga sequence. This pose is also part of the most famous yoga sequence known as “The Sun Salutation”.  The pose looks very simple but there is a lot happening during this pose. It engages almost every muscle in your body starting from fingertips to toes. If you are beginning and new to the practice, go slow.


  1. Start in a tabletop pose with wrists below your shoulders and knees exactly below your hips.
  2. Keep your palms spread wide, pushing thumb away from the index finger.
  3. Slowly lift knees up as you push hips towards the ceiling. Focus on stretching your hand straight.
  4. Try to keep your shoulders away from ears. If its difficult to do so, you can rest your head on a yoga block for support.
  5. Pushing your belly towards your thighs try to lift the tailbone even higher.
  6. Depending on the flexibility of your hamstrings, straighten the legs one by one. If your hamstrings are stiff feel free to stay in bent knee option for a while.
  7. Finally, press heels into the ground to allow the calf muscles to stretch.
  8. Make sure to breathe in and out through your nose.

Watch this video to know how to do a downward-facing dog pose and make it a part of your daily routine.


  • Calms the brain reduces fatigue
  • Stretches the shoulders, hamstrings, calves, and hands
  • Full body strengthener strengthens the arms and legs
  • Helps relieve the symptoms of menopause, and menstrual discomfort, when done with support.
  • Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis

Contraindications :

  • Pregnancy
  • Carpal tunnel syndrome


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Shilpa is an entrepreneur, blogger, certified yoga instructor, and certified nutritionist.

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