Downward-Facing Dog (Adho Mukha Svanasana) | Yoga & Movement

Woman demonstrating Downward-Facing Dog on a yoga mat, hands grounded, hips lifted into an inverted V
Downward-Facing Dog — AI-generated visual reference. Bend your knees as needed and avoid forcing the heels to the floor.

Downward-Facing Dog (Adho Mukha Svanasana)

Focus: whole-body stretching and weight-bearing. This is an educational guide, not a treatment for a medical condition.

How to practice

  1. Start on hands and knees.
  2. Lift hips back and upward while keeping knees comfortably bent.
  3. Press gently through hands and return to knees after a few breaths.

Beginner modification

Use a wall or chair for a supported variation.

Potential benefits

This posture can be used to explore whole-body stretching and weight-bearing. Benefits vary by person; research on complete yoga programs does not establish that any individual posture cures or treats a disease.

Safety and precautions

Use caution with wrist or shoulder problems, dizziness, glaucoma, or poorly controlled blood pressure; ask a clinician about inversions. Stop if you experience pain, dizziness, or unusual symptoms. Seek qualified guidance when needed.

Ayurvedic perspective

Traditional Ayurveda values appropriate movement and a consistent daily routine. This is a traditional wellness interpretation, separate from scientific evidence.

Related wellness goals

Joint mobility; balance and stability.

Return to the Yoga & Movement Library