अधो मुख श्वानासन

Downward-Facing Dog

Adho Mukha Svanasana

Downward Dog is one of the most practised yoga poses, used as both a stretch and a transition. Bent knees are perfectly fine — a long spine matters more than straight legs.

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Hold: 5–10 breaths
Level: Beginner
Family: Forward fold, inversion
Focus: Long spine; hamstring and shoulder opening
Works: Hamstrings
Calves
Shoulders
Back
You’ll need: Blocks under hands, Rolled mat edge under heels
Found in: Hatha, Gentle

“Hips up and back”
“Press through the knuckles”
“Bend the knees to lengthen the spine”

Step by step

How to do Downward-Facing Dog

StartBegin in Tabletop.

1
From Tabletop, walk the hands a palm's length forward, spread the fingers wide.
2
Tuck the toes under.
3
Exhale and lift the knees, sending the hips up and back.
4
Keep the knees bent at first to lengthen the spine fully.
5
Press the floor away, turning the upper arms outward to widen the shoulders.
6
Gradually straighten the legs and draw the heels toward (not necessarily to) the floor.
7
Let the head hang between the upper arms, neck relaxed.
Out
Coming out. Lower the knees to the mat and sit back into Child's Pose.

Breath

Deep, slow breaths; let each exhale send the hips higher.

Focus

Long spine; hamstring and shoulder opening

Why practise it

Stretches the hamstrings, calves and the long muscles of the back, and strengthens the shoulders, arms and upper back. As a mild inversion it is often described as energising, and in a flow it is the place you return to between more demanding poses.

Go deeper

Downward-Facing Dog: what to know

What Downward Dog works

Stretches: hamstrings, calves, Achilles tendons and the muscles along the sides of the back
Strengthens: shoulders, arms, upper back and the muscles that hold the shoulder blades steady
Lengthens the spine, especially when the knees are bent

Bent knees are not cheating

Most people have hamstrings that are too tight to straighten the legs and keep a long back at the same time. Bending the knees lets the pelvis tip forward so the spine can lengthen, which is the real aim of the pose. Over weeks of practice the legs straighten on their own; the heels may never reach the floor, and that is fine.

If your wrists complain

Spread the fingers wide and press firmly through the base of the index finger and thumb
Shift a little weight back towards the legs by bending the knees more
Place the hands on blocks, or put a folded mat under the heel of each hand
Try Dolphin Pose on the forearms instead

How long to hold it

In a flowing class you usually hold Downward Dog for five breaths before moving on. As a pose on its own, build up to about a minute. If you can only stay a few breaths, rest in Child’s Pose and come back to it; short, repeated holds are better than one strained one.

Downward Dog in a sequence

It is part of the classical Sun Salutation, where it links Plank or Upward Dog with the forward fold at the top of the mat. On its own, a few rounds of Tabletop to Downward Dog make a simple warm-up, and pedalling the feet (bending one knee, then the other) is a gentle way to ease into the calves.

Alignment

Cues & common mistakes

Aim for Hands shoulder-width, feet hip-width; spine long; ears in line with upper arms.

Teacher’s cues

“Hips up and back”
“Press through the knuckles”
“Bend the knees to lengthen the spine”

Watch out for

Forcing the legs straight so the lower back rounds; letting the chest sink so the weight hangs in the shoulders; walking the hands too close to the feet; and gripping the floor with the heels instead of letting them move towards it.

Make it yours

Easier, harder, supported

Easier

Hands on blocks or a chair seat; keep knees bent; try Dolphin for sensitive wrists.

Variations

Three-legged Dog
Pedalling the feet

Props

Blocks under hands
Rolled mat edge under heels

In a sequence

Where it fits in a flow

Good to know

Questions

Do my heels need to touch the floor?

No. Heel height depends on your anatomy and the length of your calves; aim for a long spine first.

Is Downward Dog a resting pose?

For experienced practitioners it can feel restful, but for most people it is active. Child’s Pose is the true rest.

Why is it called Downward Dog?

It looks like the long stretch a dog makes when it wakes up. The Sanskrit name means the same: adho (downward), mukha (face), svana (dog).

Why does Downward Dog hurt my shoulders?

Usually because the chest is sinking and the weight is hanging in the shoulder joints. Bend the knees, press the floor away and widen the shoulder blades. Ease off if pain persists.

Is Downward Dog safe in pregnancy?

Many people continue it in early pregnancy. Later on, or with high blood pressure, keep the head above the heart by placing the hands on a chair. Check with your midwife or doctor.

In the tradition

Svana means dog; part of the classical Sun Salutation sequence.

What helps

Props that make this easier

Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon

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