• Kylea

Downward Facing Dog | Adho Mukha Śvānāsana | अधोमुखश्वानासन

Updated: Jan 22

Downward Facing Dog | Adho Mukha Śvānāsana | अधोमुखश्वानासन

adho, “downward”, Mukha, “face”, svana “dog” and आसन asana, "posture" or "seat"

Benefits: stretches the hamstring and calf muscles in the back of the legs and builds strength in the shoulders.

Contraindications (cautions): wrist and shoulder injury.

Key: Lift your tailbone


Variations of Downward Facing Dog | Adho Mukha Śvānāsana | अधोमुखश्वानासन

Photo#1: Knees bent, heels lifted. Your knees can be bent as much as comfortable. Be sure you are still pressing your chest back towards your thighs and lift through your tailbone.

Photo#2: Heels lifted, legs straight. Even with your feels lifted press down into the heels - the sensation of pressing down activities the energy of the pose.

Photo#3: Shorter stance can help remove pressure from wrist and shoulders.

Not shown: table pose is another variation of downward facing dog to help relieve pain in wrist and shoulders.

These are just some variations.

Yoga Asana looks different in every body & therefore so will the variations. Try it out! Are you using the variation best for you and your body? Are you honoring yourself?

Need help finding the variation best for you? Let’s talk!

In Motion

Let yourself experience Downward Facing Dog, Adho Mukha Śvānāsana, in motion. Wherever you are, take a moment to pause.

[From table pose. Spread your fingers wide and add a slight bend to your elbows. Tuck your toes under and begin to press your chest back towards your thighs (like coming into child pose!) Simultaneously press into the balls of your feet lengthening your tailbone up towards the ceiling and begin to straighten out your legs. Take a few rounds of breath to pedal out your legs and find any movement that fills good as you settle in.


Kylea 🤍