Downward-Facing Dog
Adho Mukha Svanasana
Downward-Facing Dog is an upside-down V shape with the hands and feet on the floor and the hips lifted high. People practise it to stretch the back of the body, strengthen the arms and refresh the whole body.
- Hold
- 5-8 slow breaths
- Breathing
- Breathe slowly in and out through your nose. Imagine each inhale lengthening the spine and each exhale pressing the hips further back.
In Downward-Facing Dog, your hands and feet are on the mat, your hips lift towards the ceiling and your body forms an upside-down V. It feels like a long stretch through the back of the legs, the spine and the shoulders, and it often becomes a favourite resting pose. It appears in most flowing classes, linking one sequence to the next.
It suits most beginners, though it takes time to feel comfortable. Focus on pressing the floor away with your hands, lengthening the spine and keeping your knees soft if your hamstrings are tight. Your heels do not have to touch the floor, and a slightly bent knee is perfectly fine.
In this guide
How to do it, step by step
- Start on all fours with your wrists under your shoulders and your knees under your hips.
- Spread your fingers wide and press firmly through the whole hand, with the middle fingers pointing forward.
- Tuck your toes under and, as you exhale, lift your knees off the floor.
- Send your hips up and back, lengthening your spine into a long upside-down V.
- Keep your knees slightly bent at first, and press your thighs back.
- Let your head hang between your upper arms, with the neck relaxed and the ears in line with the arms.
- Press your heels towards the floor without forcing them, and hold the pose.
- To come out, bend your knees and lower back to all fours or into Child's Pose.
Benefits
- May help stretch the hamstrings, calves and the back.
- Can strengthen the arms, shoulders and legs.
- May ease tension in the upper back and shoulders.
- Can feel refreshing and energising.
- May help build body awareness and focus.
Common mistakes
- Rounding the back: bend your knees so the spine can lengthen.
- Hands too close to the feet: step the feet back so the body forms a long V shape.
- Hunching the shoulders towards the ears: press the floor away and let the shoulder blades spread.
- Forcing the heels down: let them hover, since the stretch matters more than touching the floor.
Make it easier
- Keep the knees bent and the heels lifted.
- Place your hands on a wall and walk back into a half dog, with the body in an L shape.
- Rest your hands on blocks, or use a chair, if your wrists feel tender.
Go further
- Straighten the legs and press the heels down while keeping the back long.
- Lift one leg towards the ceiling for a three-legged dog, keeping the hips level.
Questions people ask
How do you do Downward Dog step by step?
Start on all fours, spread your fingers, tuck your toes and lift your knees. Send your hips up and back, lengthen your spine and let your head hang. Keep your knees soft at first and press the floor away with your hands. Breathe slowly and hold for five to eight breaths.
Why do my wrists hurt in Downward Dog?
Often the weight sits in the heels of the hands. Spread your fingers wide, press through the whole hand, including the fingertips, and keep the weight evenly spread. Moving the hands slightly forward may help. If pain continues, rest on forearms or try the half dog at a wall.
Do your heels have to touch the floor in Downward Dog?
No. For most people the heels stay lifted, and that is completely fine. Bend your knees if your hamstrings are tight, so the spine can stay long. Over time, and with regular practice, the heels may move closer to the floor.
Be careful
As the head is below the heart, take care with high blood pressure, glaucoma or eye problems, and avoid the pose if advised by your doctor. Be careful with wrist or shoulder injuries, and ask your teacher about pregnancy. Stop if you feel sharp pain.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
