Flexibility
Downward-Facing Dog
adho-mukha-svanasana
About the Pose
One of the most recognized yoga poses, Downward-Facing Dog is a foundational posture that is both strengthening and rejuvenating. Forming an inverted "V" shape with the body, it acts as a full-body stretch and a mild inversion, calming the nervous system while building strength in the arms and legs.
How to Practice
- Start on your hands and knees (Tabletop position).
- Tuck your toes under and, on an exhale, lift your hips up and back, forming an inverted V-shape.
- Press firmly through your hands, with fingers spread wide. Keep your head between your upper arms.
- Bend your knees generously at first to create length in your spine.
- Gradually work on straightening your legs and lowering your heels toward the floor.
- Engage your core and continue to press your hips up and back.
Purpose & Benefits
- Full-Body Stretch: Stretches the shoulders, hamstrings, calves, arches of the feet, and hands.
- Builds Strength: Strengthens the arms, shoulders, and legs.
- Calms the Mind: As a mild inversion, it increases blood flow to the brain, which helps to relieve stress and mild depression.
- Energizes the Body: Can help to relieve fatigue.