Downward-Facing Dog

Adho Mukha Śvānāsana is comprised of "Adho" (downward), "Mukha" (face/mouth), "Śvāna" (dog), and "Āsana" (posture/pose). Supporting the floor with both hands and feet, the hips lift high to form an inverted V shape. It refers to one of the most widely known asanas in Yoga, simultaneously promoting extension and strengthening of the whole body while delivering a mild inversion effect.

Said to mimic the way a dog stretches by extending its forelegs, it is one of the classical asanas inspired by movements found in nature. Appearing as a component of the Sun Salutation (Sūrya Namaskāra), it functions as a central pose that recurs again and again in Vinyasa-style classes. As a mild inversion in which the head rests lower than the hips, it brings about gentle shifts in blood flow and an experience of gravity unlike that of everyday life.

Place both hands shoulder-width apart, spread the fingers, and press firmly into the floor. Position the feet hip-width apart and press the heels down toward the floor. Lift the hips toward the ceiling, keeping awareness on lengthening the spine. The knees may be slightly bent. Draw the shoulders away from the ears and, while spreading the shoulder blades, be mindful of external rotation of the upper arms to ease strain on the shoulders. Hold for 5 to 10 breaths, deepening the lift of the hips and the sinking of the heels with each breath.