Adho Mukha Svanasana - Improve your flexibility and balance with Adho Mukha Svanasana (Downward Facing Dog Pose)

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Adho Mukha Svanasana - Improve your flexibility and balance with Adho Mukha Svanasana (Downward-Facing Dog Pose)

Adho Mukha Svanasana, also known as Downward-Facing Dog Pose, is a widely recognized and popular yoga posture. While doing the pose the body gets stretched, making it beneficial for improving flexibility and balance. Adho Mukha Svanasana is an easy yoga pose that can be learnt in few practices only, however proper alignment and engagement of muscles is must. Practicing this pose can help build full-body strength and increase overall flexibility.

Article Highlights:

  • Adho Mukha Svanasana is a yoga pose that focuses on improving flexibility and balance.

  • Individuals with certain injuries or high blood pressure should avoid this pose.


Adho Mukha Svanasana, also known as Downward-Facing Dog Pose, is a yoga posture that derives its name from the ancient Indian language Sanskrit. In Sanskrit, "adho" means "downward, " "mukha" means "face, " and "svana" means "dog. " This name perfectly describes the position of the body in this pose, resembling a dog stretching and relaxing, with the face pointed downwards.

Adho Mukha Svanasana (Downward-Facing Dog Pose) Video

Downward-Facing Dog Pose Basics

Adho Mukha Svanasana, commonly known as Downward-Facing Dog Pose, is a fundamental yoga inversion that primarily targets the lower body. This pose offers a wide range of benefits for both physical and mental well-being.

The benefits of Adho Mukha Svanasana include:

  • Strengthening the wrists, arms, and shoulders

  • Stretching the wrists, hamstrings, and back

  • Lengthening the spine and improving posture

  • Counteracting the negative effects of sitting for longer periods of time

Practicing Adho Mukha Svanasana helps build strength in the upper body while providing a deep stretch for the lower body. It also promotes better alignment and stability throughout the entire body.

"Adho Mukha Svanasana is a great pose to create balance and stability.  It is a base posture that forms the foundation for many other yoga poses and sequences. " - Yoga instructor Ms. Shakti

It's important to note that individuals with certain injuries, such as wrist or shoulder issues, or those with high blood pressure should avoid practicing this pose. Always consult with a qualified yoga instructor or healthcare professional before attempting any new yoga pose, especially if you have any pre-existing health conditions.

Infographics of Adho Mukha Svanasana (Downward Facing Dog Pose)

Tips for Practicing Adho Mukha Svanasana:

  • Start with your hands slightly in front of your shoulders on the mat.

  • Spread your fingers wide, distribute the weight evenly, and press down through your knuckles to engage the entire upper body.

  • Keep your knees slightly bent to prevent strain on the hamstrings.

  • Engage your core and lift your sit bones toward the ceiling to lengthen your spine.

  • Allow your heels to reach toward the mat, but don't force them down if they don't touch.

  • Relax your neck and let your head hang between your arms.

With regular practice, you can experience the full benefits of Adho Mukha Svanasana, enhancing your flexibility, strength, and overall well-being.

How to do Downward-Facing Dog Pose

  1. To perform Adho Mukha Svanasana, follow these simple steps:

  2. Start on your hands and knees with your hands slightly in front of your shoulders.

  3. Spread your fingers wide and press down through your knuckles for stability.

  4. Tuck your toes under and lift your knees off the mat.

  5. Bend your hips towards the ceiling to create a V-shape with your body.

  6. Keep your knees slightly bent to prevent strain on your hamstrings, if necessary.

  7. Lengthen your back, imagining a straight line from your hands to your sit bones.

  8. Stretch your heels towards the mat, feeling a gentle stretch in your calves.

  9. Straighten your knees without locking them to engage your leg muscles.

  10. Press the base of your index fingers into the mat, creating stability in your hands.

  11. Maintain a firm shoulder blade placement, drawing them down and away from your ears.

  12. Relax your neck and keep your head between your upper arms.

  13. Holding time: 10 sec

  14. Focus on deep inhales and exhales.

  15. When you're ready, release into savasana and get up.

Remember to maintain proper alignment throughout the pose. Engage your core and breathe deeply to enhance the benefits of this rejuvenating pose.

Beginner's Tips

Are you new to practicing Adho Mukha Svanasana, also known as Downward-Facing Dog Pose? No worries! Here are some helpful tips to get you started:

1. Modifications for Beginners

As a beginner, it's important to listen to your body and make modifications as needed. You can keep your knees slightly bent if you feel tightness in your lower back. This modification allows for greater comfort and encourages proper alignment.

2. Lifting the Heels

It's common for beginners to have their heels lifted off the mat during Adho Mukha Svanasana. Over time, you can work towards grounding your heels by gently pressing them down. Remember, progress takes time, so be patient with yourself.

3. Reaching the Hip Bones

As a beginner, focus on reaching your buttock bone towards the wall behind you. This action helps create length and extension in your spine, ensuring proper alignment and benefiting the overall posture.

4. Finding a Comfortable Hand Placement

Experiment with different hand placements to find what feels most comfortable and stable for you. If you have tight shoulders, slightly widen your hands and angle them outward. This modification can ease any strain or discomfort in the shoulders.

Remember, these tips are meant to support your practice as a beginner. As you progress, you can explore further modifications and variations that best suit your body and goals. Enjoy the journey of discovering your own unique expression of Adho Mukha Svanasana!

Common Misalignments

In the practice of Adho Mukha Svanasana, misalignments commonly occur, particularly in relation to the shoulder and hamstring areas. It is essential to address these misalignments to maintain proper form and maximize the benefits of the pose.

Rounding the Back

One common misalignment is rounding the back, which can compromise the stability and integrity of the pose. To correct this, focus on lifting the hips and pressing the chest towards the thighs, elongating the spine and creating a long straight line from the hands to the hips. 

Shifting the Body Forward

Another misalignment often observed is shifting the body too far forward. This can be especially problematic for individuals with stiff shoulders. To resolve this issue, consciously shift the weight back towards the heels, grounding through the palms and engaging the shoulder muscles.
By doing so, you can prevent excessive strain on the shoulders and enhance the overall alignment of the pose.

Engaging the Shoulders

For those who are naturally flexible or hypermobile, it is crucial to focus on engaging the shoulders and avoiding collapsing. Rather than relying solely on flexibility, actively push the mat away and spread the shoulder blades apart.

Creating Space between the Shoulder Blades

In Adho Mukha Svanasana, it is essential to create space between the shoulder blades. Focusing on spreading the shoulder blades apart and actively lengthening the spine can contribute to a more open and aligned posture.

Teaching Down Dog

When teaching Adho Mukha Svanasana, instructors can offer valuable tips to guide students in achieving proper alignment and stability. By emphasizing these teaching points, students can fully experience the benefits of this popular yoga pose.

Teaching tip: Encourage students to imagine a straight line connecting their ears, upper arms, and wrists, creating a balanced posture in Adho Mukha Svanasana said Ms. Shakti, a yoga Instructor

Additionally, it is essential to remind students to avoid hyperextending their elbows. Encouraging a microbend in the elbows or engaging the biceps by pressing the inner upper arms away from each other helps maintain stability and prevents the risk of injury.

Embodying Stability

Teaching Adho Mukha Svanasana goes beyond physical alignment; it can also inspire a deeper understanding of stability and alertness in daily life. Instructors can invite students to explore the parallels between the disciplined practice of this pose and the pursuit of stability in their thoughts, emotions, and actions.

Teaching tip: Encourage students to cultivate a sense of grounding and presence in Adho Mukha Svanasana, fostering stability not only in their bodies but also in their minds. Said Mr. J. S. Sachan, a yoga instructor

By integrating these teaching tips, instructors can help students develop a solid foundation in Adho Mukha Svanasana, enhancing their alignment, stability, and overall yoga practice.

Downward-Facing Dog Variations

Adho Mukha Svanasana, or Downward-Facing Dog Pose, can be modified in various ways to accommodate individuals with different levels of flexibility and provide support using props or the wall. These modifications allow practitioners to experience the benefits of the pose while ensuring proper alignment and comfort.


  • Bent knees: By allowing the knees to stay slightly bent, practitioners can focus more on lengthening their spine and experiencing the stretch in their backs.

  • Wall support: By placing their hands on the wall and walking their feet back makes this adho mukha svanasana an easy pose for beginners.

  • Heels against the wall: Practitioners with tight hamstrings can bring their heels against the wall to further release tension. This modification allows for a deeper stretch in the back of the legs while providing support and stability.

  • Props: Using props such as a rolled blanket adds a level of comfort 

Modifying Adho Mukha Svanasana allows practitioners to find a variation that works best for their body. Whether it's bending the knees, using a wall for support, or incorporating props, these modifications enhance the practice and ensure a safe and enjoyable experience.

Benefits of Adho Mukha Svanasana 

Adho Mukha Svanasana, also known as Downward-Facing Dog Pose, is a deeply cherished posture among practitioners. Its profound effects on the body and mind make it a favorite for many. Through personal experiences, individuals have discovered the transformative power of this pose.

  1. Opening of the shoulder blades: Practitioners have witnessed the incredible opening and release of tension in their shoulder blades when practicing Adho Mukha Svanasana, providing a sense of freedom and mobility in the upper body.

  2. Power from the pelvis and hips: Many have realized that the true source of strength and stability in this pose lies in the engagement of the pelvis, hips, and torso, rather than solely relying on the arms and legs. 

  3. Balance of strength and flexibility: Adho Mukha Svanasana perfectly combines both strength and flexibility, requiring muscular engagement while simultaneously stretching the body.

 This pose not only aligns the physical body but can also be seen as a metaphor for finding alignment and stability in life. As practitioners enjoy the power of this pose, they discover its ability to support personal growth and promote overall happy body.

Preparatory and Counter Poses

Before practicing Adho Mukha Svanasana, it is beneficial to warm up the body with preparatory poses. These poses help prepare the muscles and joints, allowing for a smoother and more comfortable experience in Adho Mukha Svanasana.

Preparatory Poses:

  • Cat Pose: This pose helps to warm up the spine and stretch the back.

  • Cow Pose: Cow Pose stretches the front of the body and opens up the chest.

  • Puppy Pose: Puppy Pose is a gentle stretch for the shoulders and upper back.

  • Plank Pose: Plank Pose activates the core muscles and strengthens the arms and shoulders.

After practicing Adho Mukha Svanasana, individuals can transition into almost any other pose, as it helps prepare the body for various movements and postures. However, it is common for practitioners to choose Child's Pose as a counter pose to release any fatigue or exhaustion in the body.

By incorporating preparatory poses and counter poses into your yoga practice, you can enhance the overall experience and maximize the benefits of Adho Mukha Svanasana.


Adho Mukha Svanasana, or Downward-Facing Dog Pose, actively engages and stretches multiple muscles throughout the body. This pose effectively activates the forearms, shoulders, quadriceps, hamstrings, glutes, hip flexors, pelvic floor, psoas, core, triceps, and biceps. By incorporating movements that lengthen and contract these muscles, Adho Mukha Svanasana creates stability and strength in the arms, legs, and back.

The alignment of the pose also plays a significant role in muscle engagement. As practitioners lift their sit bones towards the ceiling and extend their heels towards the mat, the forearms, shoulders, and core muscles work together to maintain stability. This alignment not only builds strength but also helps to increase the flexibility and range of motion in these muscle groups.

Additionally, Adho Mukha Svanasana directly impacts the alignment of the spine and pelvis. When performed correctly, it provides a deep stretch to the hamstrings and helps to release tension in the lower back. By lengthening the spine and encouraging proper alignment, this pose promotes a healthy posture and can alleviate discomfort caused by prolonged sitting or sedentary lifestyles.


Adho Mukha Svanasana, also known as Downward-Facing Dog Pose, is a versatile and transformative yoga posture that offers numerous benefits for the body and mind. This pose is not only a great way to improve flexibility, balance, and strength, but it also helps in lengthening and aligning the spine.

Whether you are a beginner or an experienced practitioner, integrating Adho Mukha Svanasana into your yoga practice can be a valuable addition. 

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Frequently Asked Questions

Adho Mukha Svanasana, also known as Downward-Facing Dog Pose, is a widely recognized and popular yoga posture in which the body takes an inverted V shape. The whole nbody is balanced with just the palm and the tip of the toe and the hips are pointed to the ceiling as shown in the image.

Adho Mukha Svanasana is good for boosting the strength of the palm, feet, back, and shoulders.

Start on your hands and knees, spread your fingers wide, tuck your toes, lift your knees off the mat, reach your sit bones towards the ceiling, straighten your knees, and maintain a firm shoulder blade placement.

Beginners can keep their knees bent and their heels lifted off the mat. They can also use the wall for support or a rolled blanket for comfort.

Common misalignments include rounding the back, shifting the body too far forward, and collapsing the shoulders. It is important to maintain a long straight line with the hips lifted and the chest pressed towards the thighs.

Yes, variations include practicing with bent knees, using props such as the wall or a rolled blanket, and bringing the heels against the wall for added support.

It is a beloved pose because it is an easy, foundational yet very relaxing pose. It is one of the best ways to provide strength in the body.

Preparatory poses include Cat Pose, Cow Pose, Puppy Pose, Plank Pose, and Uttanasana. After practicing Adho Mukha Svanasana, individuals can rest in Child's Pose.

Adho Mukha Svanasana engages and stretches muscles such as the forearms, shoulders, quadriceps, hamstrings, glutes, hip flexors, pelvic floor, psoas, core, triceps, and biceps.

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