Gaze down, neck longHips back, spine longHeels reach downPalms press the wallDownward Dog at the Wall
Adho Mukha Śvānāsana (wall)
Read what the gnome says
Downward Dog at the Wall! Place the hands on the wall at hip height and walk the feet back. Press the hands, lengthen the spine, hips back. Head between the arms. Breathe. A kind, easy dog for gnomes, no mat required.
Works on Shoulders · Upper back · Hamstrings
How to do it
- Stand facing a wall and place the hands on it at hip height.
- Step back until the arms are straight and fold at the hips.
- Press the palms into the wall, lengthen the spine and hold.
Common mistakes
- Don’t round the back.
- Don’t lock the knees.
- Don’t hold the breath.
Benefits
- Lets the legs rest and the blood flow back.
- Soothing after a long day on your feet.
- Calms the nervous system.
Take care: Skip if you have glaucoma or are in the first days of your period. Come out slowly.
Not medical advice. Ease off if anything feels sharp or wrong.
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Downward Dog with Knees BentBeginner
Downward-Facing DogBeginner
Dolphin PoseIntermediate
Open-Hip Three-Legged DogIntermediate
Three-Legged DogIntermediate
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