Downward-Facing Dog
Adho Mukha Śvānāsanaअधोमुखश्वानासन
An inverted V that stretches the whole back line and strengthens the arms and legs.
- Foundational
- 30–60 seconds
- Difficulty 2 of 5
General guidance only — work within a range that feels stable and pain-free.
How to practice
- 01
Start on hands and knees with wrists under shoulders and knees under hips.
- 02
Tuck the toes and lift the hips up and back.
- 03
Press the floor away through the hands and firm the outer arms.
- 04
Bend the knees to lengthen the spine, then straighten as hamstrings allow.
- 05
Let the head hang between the arms without hardening the neck.
Benefits
- Lengthens hamstrings, calves and the spine
- Strengthens arms, shoulders and legs
- Gently inverts the body
- A resting place between stronger shapes
Breath
Inhale into the back of the ribs; exhale to broaden the collarbones.
Cautions
Variations
- Bent knees
- Keeps the emphasis on spinal length.
- Forearm dog
- Easier on the wrists.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.