The Downward Facing Dog yoga pose, known as Adho Mukha Svanasana in Sanskrit, is considered one of the most fundamental yoga poses. This pose can be used throughout the practice, whether in a Sun Salutation sequence or as a transition from one flow to another. It can stretch the hamstrings, calves, shoulders, and spine while strengthening the arm muscles and engaging the core. For modifications, teachers can instruct practitioners to bend their knees or place blocks under their hands to alleviate any wrist pain.
How do you do downward dog?
Step 1.
Begin in a child’s pose or in a quadruped/tabletop position with palms slightly in front of shoulders and knees hips’ width distance apart. Press into your knuckles with fingers evenly spread wide. Tuck your toes under and lift your hips up and back.
Step 2.
Wrap your armpits in toward your ears to widen through your back and push the floor away to take pressure out of the shoulders.
Step 3.
Bend your knees as needed to lengthen the spine and reach your sit bones up to the sky. Allow your heels to lower down towards the mat (it’s perfectly normal for heels to remain slightly lifted).
Step 4.
Relax your head and neck, and gaze towards your navel or between your thighs. Hold and breathe.
Step 5.
Exit by lowering your knees back to the mat.
Benefits of Downward Dog
Strengthens the entire body: Legs, arms, core, shoulders, wrists.
Stretches the spine, hamstrings, calves, Achilles tendon
Improves circulation
Reduces tension and stress
Variations of Downward Dog
3-legged dog, lifting one leg into the air
Against a wall as a prop
Use blocks underneath your palms
Other Yoga Poses to Try
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Chair Pose
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Camel Pose
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Half Pigeon
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One-Legged Mountain
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Eagle Pose
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