Hips high and backHeels downHead heavyHands downDownward-Facing Dog
Adho Mukha Śvānāsana
Read what the gnome says
Downward-Facing Dog! From all fours, tuck the toes and lift the hips up and back. Press the hands into the floor, lengthen the spine, and bend the knees if the hamstrings are tight. Head between the arms. Breathe, happy dog gnome.
Works on Deltoids · Triceps · Hamstrings · Calves
How to do it
- Start on hands and knees, hands shoulder-width apart, knees under the hips.
- Tuck the toes and lift the hips up and back into an upside-down V.
- Press the hands down, lengthen the spine and let the heels reach toward the floor; hold and breathe.
Common mistakes
- Don’t round the back: bend the knees to lengthen it.
- Don’t let the shoulders sink toward the ears.
- Don’t force the heels to the floor.
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.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Gentle Inversion
Downward Dog at the WallBeginner
Downward Dog with Knees BentBeginner
Dolphin PoseIntermediate
Open-Hip Three-Legged DogIntermediate
Three-Legged DogIntermediate
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