Downward-Facing Dog (Adho Mukha Svanasana): Video Tutorial & Yoga Guide
| Workout | Downward-Facing Dog (Adho Mukha Svanasana) |
| Primary Muscle Group | Hamstrings |
| Secondary Muscle Group | Calves, Shoulders, Lats |
| Equipment Required | None |
| Force Type | Bodyweight |
| Mechanics | Stretch and Strength |
| Exercise Type | Yoga |
| Difficulty | Beginner |
Downward-Facing Dog (Adho Mukha Svanasana): Video Tutorial & Yoga Guide
Downward-Facing Dog (Adho Mukha Svanasana): Step-by-Step Guide
- Step 1: Start on your hands and knees in a tabletop position. Place your wrists directly under your shoulders and your knees under your hips. Spread your fingers wide for stability.
- Step 2: Tuck your toes under and lift your knees off the floor. Straighten your legs slowly as you lift your hips toward the ceiling. Form an inverted “V” shape with your body.
- Step 3: Press your hands firmly into the ground and push your chest gently toward your thighs. Keep your neck relaxed and your gaze toward your feet.
- Step 4: Stretch your heels toward the floor while keeping your legs straight. If your hamstrings feel tight, keep a slight bend in your knees and focus on elongating your spine.
- Step 5: Hold the pose for your chosen time or breaths. Breathe deeply and evenly, feeling the stretch in your back, shoulders, and legs. Lower your knees back to the floor to release the pose. You’re doing amazing—stay steady and strong!
Downward-Facing Dog (Adho Mukha Svanasana): Overview
Downward-Facing Dog (Adho Mukha Svanasana) is one of the most recognized yoga poses. It stretches your back, shoulders, and hamstrings while strengthening your arms and legs. This pose helps calm the mind, energize the body, and improve flexibility and posture.
Downward-Facing Dog (Adho Mukha Svanasana): Benefits
Downward-Facing Dog stretches your entire back, hamstrings, and calves. It strengthens your arms, shoulders, and legs while improving balance and posture. This pose relieves tension and boosts circulation, making it a great addition to any yoga or fitness routine.
Downward-Facing Dog (Adho Mukha Svanasana): Pro Tips & Advanced Techniques
- Engage Your Core: Keep your abdominal muscles active to support your lower back.
- Press Through Your Hands: Spread your fingers wide and press evenly through your palms to relieve wrist pressure.
- Relax Your Neck: Let your head hang naturally and avoid holding tension in your neck.
- Bend Your Knees If Needed: If your hamstrings feel tight, bend your knees slightly and focus on elongating your spine.
Downward-Facing Dog (Adho Mukha Svanasana): Progression Plan
Beginner
Intermediate
Advanced
Downward-Facing Dog (Adho Mukha Svanasana): Frequently Asked Questions (FAQs)
What muscles does Downward-Facing Dog work?
+It stretches your back, shoulders, hamstrings, and calves while strengthening your arms and legs.
Can beginners do Downward-Facing Dog?
+Yes! It’s beginner-friendly and can be modified by bending your knees or using yoga blocks.
How does Downward-Facing Dog help with flexibility?
+It stretches your entire posterior chain, improving flexibility in your back, legs, and shoulders.
How often should I practice Downward-Facing Dog?
+Practice it daily or include it in your yoga routine as a warm-up or transition pose.
What mistakes should I avoid?
+Don’t let your shoulders shrug or your back round. Focus on engaging your core, elongating your spine, and pressing evenly through your hands and feet.
