The Yoga Database

Adho Mukha Śvānāsana - Downward Facing Dog Pose

This pose resembles a dog with it rump in the air and it's fore legs stretched out.

Adho Mukha Śvānāsana

Dificulty:

beginner

Sanskrit:अधोमुखश्वानासन

Pronounced:AH-doh MOO-kah shvan-AS-ana

Meaning:'Adho' downward, 'Mukha' face, 'Svana' dog

Lie full length face down on the floor with the feet hip width apart and the hands resting palms down each side of the chest with the fingers pointing towards the head.

While exhaling raise the torso from the floor and straighten the arms. Bending from the waist move the head towards the feet, ideally ending with the top of the head resting on the floor.

The elbows and legs should remain straight and the spine fully lengthened. The outside edges of the feet should be parallel with the heels touching the floor.

Maintain the pose for 10-15 measured breaths, on the final exhale lift the head from the floor, stretch the torso forward, straightening from the waist and lower the whole body to the floor.