ProneBeginner
Downward-Facing Dog
Adho Mukha Svanasana
Downward-Facing Dog (Adho Mukha Svanasana) forms an energetic inverted V, lengthening the spine while grounding through hands and feet.
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How to Perform
- 1
From tabletop or plank, spread fingers wide and root through index-knuckle and thumb.
- 2
Tuck toes, lift knees, and send hips up and back, forming an inverted V.
- 3
Press palms forward while drawing shoulders away from ears and lengthening spine.
- 4
Reach heels toward the mat (they may stay lifted) and keep knees soft or straight as hamstrings allow.
- 5
Maintain steady breath for 5–10 cycles, gazing toward toes before transitioning onward.
Benefits
- Elongates spine and decompresses shoulders while strengthening arms and legs.
- Boosts circulation to brain without full inversion.
- Builds stamina and prepares body for standing flows and arm balances.
Alignment Cues
- Hands shoulder-width, feet hip-width with toes forward.
- Ears line up between upper arms while neck stays long.
- Sit bones reach up as thighs spiral slightly inward.
- Heels descend toward mat without forcing.
Common Mistakes
No common mistakes listed.
Contraindications
- • Uncontrolled high blood pressure or glaucoma
- • Wrist or shoulder injuries aggravated by weight bearing
- • Late pregnancy without modifications
Recommended Props
Blocks under handsStrap around armsBolster under head
Tags
BeginnerLegsPlank to Dog FlowProneShouldersSpineasana