Downward-Facing Dog (Adho Mukha Svanasana) is one of the most recognizable yoga poses — an inverted V where your hips lift toward the sky and your hands and feet press into the floor. It stretches the hamstrings, calves, and shoulders while strengthening the arms and core. It appears in nearly every yoga sequence as a transition or rest pose.
Muscle Group
Back, Hamstrings, Shoulders, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the hamstrings, calves, and shoulders
- Strengthens the arms, shoulders, and core
- Decompresses the spine
- Improves circulation
- Foundational yoga pose
- Calming and energizing simultaneously
How to perform
- Start on your hands and knees in tabletop position. Hands shoulder-width apart, knees hip-width apart.
- Tuck your toes and lift your hips up and back into an inverted V shape.
- Press your hands firmly into the floor. Spread your fingers wide.
- Straighten your legs as much as comfortable. It is okay to keep a slight bend in the knees.
- Press your heels toward the floor — they may not reach.
- Lengthen your spine. Push your hips up and back. Your body should form an inverted V.
- Let your head hang naturally between your arms. Keep your neck relaxed.
- Hold for 5 to 10 breaths. Breathe deeply.
FRONT VIEW
BACK VIEW
Abs
Primary
Calves
Primary
Lower Back
Primary
Hamstrings
Primary
Back
Primary