Adho Mukha Svanasana

Downward Facing Dog is considered an inversion because your hips are above your head. It's also used to warm up or build heat in the body, and as a pose to transition from one asana or posture to the next.

In this quick video, I'll guide you through how to root down through the hands, find length through the side seams, engage the core, and press the inner thighs behind for a strong downdog pose.

Sanskrit:

Adho Mukha Svanasana

Level:

Beginner

Step-by-Step Instructions

• From Table pose

• Step back to Plank pose, press hips back to an upside-down V shape

• Press firmly into the index finger and thumb mounds, eyes of the elbows are facing forward (arms externally rotated)

• Head in line with the biceps

• Shoulder blades are in upward rotation and elevated

• Ribs knit together

• Low belly snuggles towards the spine

• Tailbone aims for heels

• Inner thighs spin towards the ceiling, quads are firm

• Soft bend in knees, heels never have to find the mat

Modifications and Variations

• Puppy pose

• Dolphin pose

• Three-legged Downward Facing Dog

• Scorpion Dog

• Twisted Downward Facing Dog

Category

Inversion

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