Downward-Facing Dog

Adho Mukha Svanasana

What is Downward-Facing Dog?

Downward-Facing Dog, often just called “Down Dog,” is an inversion that lengthens the spine, strengthens the arms and legs, and stretches the entire back of the body. It’s both grounding and energizing, making it a perfect go-to pose for building strength, flexibility, and focus.

How to Do Downward-Facing Dog

  1. Start on your hands and knees in a tabletop position, with wrists directly under shoulders and knees under hips.

  2. Spread your fingers wide and press firmly through your palms.

  3. Tuck your toes under and lift your hips up toward the ceiling, straightening your legs as much as possible.

  4. Press your chest back toward your thighs to lengthen your spine.

  5. Keep your head between your arms with your gaze at your feet or knees.

  6. Engage your core and thighs to support the pose and keep your body strong.

Finding Length and Stability

In Down Dog, focus on lengthening through your spine. If your hamstrings feel tight, keep a slight bend in the knees—that’s totally fine! The goal is to create a long, stable line from your hands to your hips.

Tips for Downward-Facing Dog

  • Keep a slight bend in your knees if your hamstrings are tight. This will help your spine stay long.

  • Engage your core and thighs to keep your body stable.

  • Press evenly through both hands, especially the index finger and thumb, to avoid putting too much pressure on your wrists.

Benefits of Downward-Facing Dog

Downward-Facing Dog is a full-body stretch that strengthens your arms, shoulders, and core while lengthening your spine and opening up the hamstrings and calves. It’s great for releasing tension, building focus, and calming the mind.

Next time you’re on your mat, spend a few breaths in Down Dog, and notice how it feels. It’s a powerful pose that offers both strength and relaxation. Give it a try and let me know how it goes!

Peace and Flow 🐾