About Adho Mukha Svanasana

Downward Dog provides benefits of an inversion with full-body elongation and energy.

How to Perform Adho Mukha Svanasana

1. Start on hands and knees, wrists under shoulders.
2. Spread fingers, tuck toes; exhale, lift knees, sending hips up and back.
3. Lengthen spine, let head hang freely.
4. Pedal heels softly toward mat; hold for 5-8 breaths.

Key Benefits

• Strengthens arms, shoulders, wrists, and core.
• Deeply stretches hamstrings, calves, and spine.
• Energizes body and clears head.

Breathing Guidance

Inhale to lift hips higher; exhale to lengthen down legs.

Precautions & Safety

Bend knees to keep spine long if hamstrings are tight.

Tips for Beginners

Focus on long straight line from hands to hips first.