Adho Mukha Svanasana – Downward Facing Dog Pose

Beginner 10 min

Adho Mukha Svanasana – Downward Facing Dog Pose

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Equipment

Mat

Key Poses

Adho Mukha Svanasana

Focus

Adho Mukha Svanasana (downward facing dog pose) is a well known yoga pose that can be practiced in nearly every yoga sequence. It is energising and strengthening when practiced actively, calming and rejuvenating when practised with support. The pose is presented initially in a modified form, which is helpful if you have stiff shoulders and hamstrings. You will then learn techniques that will bring you more deeply into the full pose.

Next Up

  1. Beginner 10 min Baddha Konasana & Janu Sirsasana – Bound Angle Pose & Head to Knee Pose
  2. Beginner 10 min Bharadvajasana – Bharadvaja’s Twist
  3. Beginner 10 min Chatushpadasna – Four Feet Pose
  4. Beginner 10 min Dandasana – Staff Pose
  5. Beginner 10 min Gomukhasana – Cow Faced Pose & Garadasana – Eagle Pose
  6. Beginner 10 min Utthita Parsvakonasana – Extended Side Angle Pose
  7. Beginner 10 min Parsvottanasana – Intense Side Stretch Pose
  8. Beginner 10 min Prasarita Padottanasana – Wide Legged Standing Forward Bend
  9. Beginner 10 min Supta Baddha Konasana – Reclining Bound Angle Pose

Member Comments

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  1. Thank you for a great description of the pause. I am a little bit concerned about the general teaching that has straight legs as a primary pose. Could you please elaborate on when to straighten legs. To give you more context:
    1. My upper body to lower body height is going to be different from yours
    2. While you emphasise the upper back alignment, I will need special care for lower back decompression
    3. When I was younger I would systematically flare up disk pain from compression at the lower back
    Would be great to confirm cues for when it is actually safe to straighten legs?
    Thank you!

    1. Post
      Author

      Hi Patrice, Bending knees until lift and space has been created for the shoulder region… then the upper back… and then the lower back… and whilst maintaining this lift and space… only then straightening the knees… initially with heels raised… and last of all descending the heels – would be one good way of approaching the pose when practicing with lower back compression. Better still, wall yoga ropes in the thigh creases and blocks for hands… or half dog pose hands to the wall at hip height if pain or inflammation is present in the lumbar spine. I hope this helps. Sending you good wishes. Rod

  2. Good evening Rod: This is the best investment I have ever done in terms of yoga!! I am enjoying, learning and improving as a yoga practitioner and Hatha Yoga teacher. I have question for Downward facing dog, I have a caring elbow and it usually hurts during or after the practice. What do I change in my pose?

    Warm regards,
    Jigna

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