Downward Facing DogAdho Mukha Svanasana

Adho mukha svanasana, or Downward Facing Dog, is an inverted V shape with hands and feet on the floor and hips lifting up and back. It stretches the hamstrings, calves and shoulders while strengthening the arms, wrists and core, and it lengthens the whole spine. It is one of the most-used poses in yoga and a key part of Sun Salutations. We teach it with soft knees and steady wrists, women-first, in Kolathur.

1. 1
   Start in table-top

   Come onto hands and knees with the wrists under the shoulders and the knees under the hips.

   ↓ Exhale
2. 2
   Tuck the toes

   Tuck your toes under and begin to lift the knees off the floor, sending the hips up and back.

   ↑ Inhale
3. 3
   Lift into the V

   Press the hips high into an inverted V, straightening the legs, the arms and back one long line, heels reaching down.

   ↓ Exhale
4. 4
   Hold and breathe

   Keep the spine long and the head relaxed between the arms, breathing steadily, then lower the knees to release.

   • Hold

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

• ✓Stretches the hamstrings, calves and shoulders
• ✓Strengthens the arms, wrists and shoulders
• ✓Lengthens the spine and helps counter long hours of sitting
• ✓Engages the core and improves whole-body steadiness
• ✓Gives a gentle inversion that can feel refreshing and energising

• Take care or seek guidance if you have a wrist, shoulder or carpal tunnel issue
• Keep the knees bent and the spine long if you have tight hamstrings or a sensitive back
• Avoid full inversion of the head if you have uncontrolled high blood pressure or are advised against it

This is general guidance, not medical advice. If in doubt, check with your doctor.

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.