Adho Mukha Svanasana — Downward-Facing Dog

Adho Mukha Svanasana — Downward-Facing Dog (अधोमुखश्वानासन)

Adho Mukha Svanasana, from the Sanskrit adho mukha (face down) and svana (dog), is arguably yoga's most universal pose. This inverted V is both a resting pose in dynamic sequences and a complete exercise in itself. It stretches the entire posterior chain, strengthens the upper body and partially inverts blood flow, bringing freshness to the brain.

Therapeutic Benefits

• Global posterior chain stretch — hamstrings, calves, plantar fascia, lats and paraspinal muscles.
• Upper body strengthening — deltoids, triceps, serratus anterior and shoulder rotator muscles work actively.
• Spinal decompression — natural gravitational traction creates space between vertebrae.
• Gentle inversion — head below heart improves venous return and refreshes the brain.
• Energizing and calming — stimulates when tired, calms when stressed.

Anatomy Involved

Hamstrings and gastrocnemius are the primary muscles stretched. Latissimus dorsi and spinal erectors lengthen. The deltoid (especially anterior) and triceps maintain the load. Serratus anterior stabilizes scapulae against the thorax. Transversus abdominis supports the trunk.

Step-by-Step Instructions

Step 1 — Hand Position

Hands on floor, shoulder-width apart. Fingers spread, index finger points forward. Press firmly through the entire palm and fingers to protect the wrists.

Step 2 — Foot Position

Feet hip-width apart, about 1 to 1.2 meters from the hands. Heels reach toward the floor without necessarily touching (this comes with flexibility).

Step 3 — The Inverted V

Push the sitting bones toward the ceiling and back. The back is long and straight — the priority is spinal lengthening, not heels on the floor. Head between the arms, ears at biceps level.

Step 4 — Adjustments

Externally rotate the arms (elbow creases forward), internally rotate the thighs. Shoulder blades slide toward the pelvis. Gaze toward the navel or between the feet.

Breathing and Duration

Hold for 5 to 10 breaths (or more in resting sequences). Breathing is deep and steady. This is a pose where you can stay long once adjustments are found.

Contraindications

• Carpal tunnel syndrome — use wedges under palms
• Uncontrolled hypertension or glaucoma — head too low
• Shoulder injury — reduce load with knees on floor
• Third trimester pregnancy — adapt with elevated hands

Modifications

• Beginner: bend knees to keep back straight. Hands on blocks or wall ("half dog at wall").
• Advanced: lift one leg to ceiling (three-legged dog), or add push-ups (vinyasa push-ups).

Target Audience

Adho Mukha Svanasana is universal. From gentle yoga to intense vinyasa, it is omnipresent. Particularly beneficial for runners (calves and hamstrings), screen workers (shoulders and back) and anyone seeking a quick global stretch.