Adho Mukha Svanasana (Downward-Facing Dog)

Adho Mukha Svanasana is an inversion and resting pose in Hatha and Vinyasa Yoga.

Overview

Adho Mukha Svanasana, meaning “downward-facing dog pose,” forms an inverted V-shape with the body, weight distributed between the hands and feet. It is one of the most commonly practiced yoga poses worldwide and appears in Surya Namaskar sequences.

Method/Content

From a hands-and-knees position, the toes are tucked and the hips are lifted up and back, straightening the arms and legs. The hands are shoulder-width apart with fingers spread wide, and the feet are hip-width apart. The head hangs freely between the upper arms, and the spine is long. The heels press toward the floor while the lift toward the ceiling.

Purpose/Benefits

Downward Dog stretches the hamstrings, calves, and shoulders while strengthening the arms and legs. It improves circulation by inverting the body and calms the nervous system. The pose is used as a resting position in Vinyasa flow practice.

Verification Notes

• Central pose in Ashtanga Vinyasa and Vinyasa Flow Yoga
• Part of traditional Surya Namaskar sequence