This is the Downward-Facing Dog Pose

The Downward Facing Dog Pose

Downward Facing Dog Pose

The position of the upside down dog or Adho Mukha Svanasana is a great yoga classic. This pose represents a link between many asanas. The name of this poses reminds a dog that stretches, insisting on the front legs.

This asana is a wise mix of opening the back, stretching the back of the legs, and deep work to relax the diaphragm, which gets fabulous effects if practiced regularly. One of the fundamental principles consists in inducing at the same time the stretch and the relaxation of the diaphragm, two movements that allow to really relax.

Benefits of the Downward-Facing Dog Pose

Thanks to this posture, you will take advantage of the beneficial effects of balance postures (power and stability), front push-ups (rest and relief), and inverted postures, regenerating the cells and irrigating the brain.

  • The upside down dog opens the shoulders and reinforces the upper part of the back; It is excellent preparation for inverted postures. Stretch both the hamstrings and the twins at the same time.

A little trick if you notice some stiffness in the legs: bend the knees to maintain the length from the top of the skull to the coccyx. Last and above all, you will be able to deeply calm the mind and cultivate strength. Stretching the bust and the diaphragm, combined with slow, deep breathing, slows down the pulsations. Total relaxation of the head, trapezoids, and forehead skin soothe the mind and relax.

The Dog Pose in Yoga

With the Downward Facing Dog Pose you will be able to:

  • Relaxes and calms the mind.
  • Stretches the body and especially the back.
  • Strengthens the arms and shoulders and relax the back legs.

Downward Facing Dog Step by Step

  1. On all fours, with the hands resting on the floor (open fingers), either in parallel and as an extension of the shoulders. 
  2. The feet separated at hip height, aligned with the hands. 
  3. Stand on the tip of your feet and slowly push your pelvis upwards stretching arms and legs. 
  4. With your hands, take little steps to stretch the spine little by little.
  5. The entire foot has to rest on the ground. 
  6. The head stays down. 


  • Turn the shoulders well to the outside to free the space between the shoulder blades. 
  • The forearms also move away from the floor and, naturally, the column remains in a neutral position. 
  • Throughout the exercise, but the floating ribs inward.
  • If you are a beginner, maintain the posture for only 30-40 seconds.

Recommended Yoga Poses:

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