Downward Dog (Adho Mukha Svanasana)

Beginnerstrength

Plant your hands shoulder-width apart, fingers spread wide.

An inverted V shape that stretches the entire back body while building upper-body strength. The rest pose that is secretly a full-body workout.

Key points

•Hands shoulder-width apart, fingers spread wide
•Feet hip-width apart, heels reaching toward the mat
•Hips lift high — the highest point of the body
•Spine long, head between the upper arms

Practice with Guru Ananda

Camera setup tips

· Place the camera side-on to you, 2 to 3 metres away.
· Keep your whole body in frame, head to feet.
· Phone on a tripod or a laptop webcam both work.
· Hold each pose, breathe, and let the guide speak.

Theory & Technique

Adho Mukha Svanasana (Downward-Facing Dog) — from adho (down), mukha (face), and svana (dog) — is arguably the most recognised yoga pose in the world. The body forms an inverted V with the hips as the apex. Hands press firmly into the mat with fingers spread, and the heels reach toward the floor (they do not need to touch). The spine should be long and neutral, not rounded — think of pushing the chest gently toward the thighs. A common mistake is dumping weight into the wrists; instead, press through the knuckles and engage the arms, rotating the upper arms outward. The head hangs naturally between the arms, ears in line with the biceps. Beginners may need to bend the knees slightly to maintain a long spine.

Fun Fact

Downward Dog appears in an average yoga class about 25 to 30 times, making it the most repeated pose across all styles. It is both a resting pose and a transition — and also one of the five poses in Surya Namaskar (Sun Salutation), which dates back over 3,500 years.

Step-by-step guide

Follow these steps to get into the pose correctly.

1
Start on all fours with hands shoulder-width apart, fingers spread, and knees under your hips.
2
Tuck your toes and press into your hands as you lift your knees off the mat.
3
Push your hips up and back toward the ceiling, straightening the arms and beginning to straighten the legs.
4
Press your heels toward the mat — they don't need to touch. Pedal the feet to warm up the calves.
5
Lengthen your spine by pressing the chest gently toward the thighs. Avoid rounding the back.
6
Let your head hang naturally between the upper arms, ears in line with the biceps.
7
Hold for 5 to 10 breaths, pressing firmly through the hands and reaching the hips to the sky.

Benefits

Stretches the hamstrings, calves, and Achilles tendons

Strengthens the shoulders, arms, and wrists

Elongates and decompresses the spine

Calms the brain and relieves stress through the mild inversion

Energizes the body by increasing blood flow to the head

Watch the real thing

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