How to Do Downward Facing Dog (Adho Mukha Svanasana): Step-by-Step Guide for Beginners

What Is Downward Facing Dog (Adho Mukha Svanasana)?

Downward Facing Dog, known as Adho Mukha Svanasana in Sanskrit, is one of the most widely practised yoga poses. It strengthens the arms, shoulders and core while lengthening the hamstrings, calves and hips. This pose improves mobility, supports circulation and helps calm the mind. It is foundational for beginners learning strength, balance and correct alignment.

When You Should Avoid This Pose

Avoid this pose if you have recently had surgery or if weight-bearing through the arms, shoulders or wrists causes discomfort. If you experience tight hamstrings or lower back sensitivity, bend your knees to keep the spine long and supported.

Watch the Downward Facing Dog video tutorial
Watch the full tutorial here:

How to Do Downward Facing Dog in 3 Easy Steps

1. Start in Tabletop.
Begin on your hands and knees with your wrists slightly forward of your shoulders and your knees under your hips. Spread your fingers wide and press evenly through your palms. Curl your toes under.

2. Lift and lengthen.
Exhale, lift your knees away from the floor and raise your hips up and back. Straighten your legs gradually as your heels move towards the floor. Keep your spine long and your shoulder blades broad and steady.

3. Hold and release.
Stay in the pose for several slow breaths. Keep your head relaxed between your arms. When you’re ready to release, lower your knees gently and rest in Child’s Pose (Balasana).

Variation: Bend Your Knees

If your hamstrings feel tight or your lower back needs more space, keep a soft bend in your knees. This helps lengthen the spine and reduce strain.

Common Questions About Downward Facing Dog (People Also Ask)
Why is Downward Facing Dog difficult for beginners?

It challenges both flexibility and upper-body strength. The bent-knee version makes it more accessible.

Should my heels touch the floor?

Not necessarily. Focus on spine length rather than heel position.

Is Downward Dog good for beginners?

Yes. It is a foundational pose and can be adapted for all levels.

What does Downward Dog help with?

It strengthens the upper body, stretches the legs, improves mobility and calms the mind through steady breathing.

Preparatory Poses

• Mountain Pose (Tadasana)
  
• Standing Forward Bend (Uttanasana)
  
• Cat/Cow Pose (Marjariasana / Bitilasana)
  
• Puppy Pose (Uttana Shishosana)
• Plank Pose (Phalakasana)

Follow-Up Pose

• Child’s Pose (Balasana)