Downward-Facing Dog

Adho Mukha Svanasana

Downward-Facing Dog is an inverted V shape with the hands and feet grounded and the hips lifting toward the ceiling. It lengthens the whole back line of the body — hamstrings, calves, and spine — while building strength in the shoulders and arms. Held for five breaths in the Sun Salutations, it is one of the most frequently visited shapes in the practice.

Alignment cues

• Press the hands down, spreading the fingers wide
• Lift the sit bones up and back
• Let the heels reach toward the floor as the spine lengthens

Benefits

• Stretches the hamstrings, calves, and shoulders
• Builds strength in the arms and legs
• Gently energizes the whole body

Modifications

• Bend the knees to keep length in the spine
• Pedal the feet to warm up the calves