Downward Facing Dog: Adho Mukha Svanasana | Traditional

Benefits

Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for clearing mental heaviness.

Props

No-props

Hold Time

5 to 8 breaths

Cautions

Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.

Entering Downward Facing Dog

Start on hands and knees with wrists under shoulders and knees under hips. Spread the fingers wide and press into the palms. Lift the knees, send the hips up and back, and lengthen the spine as the heels move toward the floor. Take a steady inhale to create length, then use the exhale to settle into the final shape.

Exiting Downward Facing Dog

Bend the knees and lower them to the floor. Come back to hands and knees or rest in Childs Pose. Pause in a neutral position for a moment before continuing.