Downward-facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a foundational yoga posture that targets the latissimus dorsi and stretches the hamstrings, shoulders, and lower back. It involves forming an inverted V-shape by pressing the hands and feet into the floor with hips lifted, serving as both a strength-builder and restorative stretch.
How to do it
- Begin on your hands and knees in a tabletop position with wrists under shoulders and knees under hips.
- Tuck your toes under and exhale as you lift your hips toward the ceiling.
- Straighten your arms and legs as much as possible, forming an inverted V-shape with your body.
- Press your hands firmly into the mat, spread your fingers wide, and draw your shoulder blades down your back.
- Hold the position for 30-60 seconds, pedaling your heels alternately to stretch your calves, then lower back to tabletop.
Form cues
- Spread your fingers wide
- Press your palms into the floor
- Lift your hips toward the ceiling
- Keep your spine long and straight
- Relax your neck and look toward your legs
Breathing: Exhale as you lift your hips into the pose and inhale deeply as you hold, focusing on expanding your ribcage.
Common mistakes
- Rounding the back, which reduces the effectiveness of the stretch.
- Locking the elbows, which can put unnecessary strain on the joints.
- Forcing heels to the floor, which may cause pain in the calves or Achilles.
- Shoulders shrugging toward ears, which creates tension in the neck.
Muscles worked
Primary: lats. Secondary: hamstrings, shoulders, lower back.
Suggested sets & reps
Get fitter
3 sets, hold for 30–60 seconds, rest 45 seconds
Lose weight
3 sets, hold for 45–60 seconds, rest 30 seconds
Build muscle
3 sets, hold for 30–45 seconds, rest 60 seconds
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you have wrist pain, ease off and try placing your hands on blocks or a raised surface.
- If you feel sharp pain in your shoulders or lower back, stop and choose a gentler movement like Child's Pose.
- If you have high blood pressure, check with a professional before performing inversions where your head is below your heart.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Do my heels have to touch the floor?
No, it is perfectly fine if your heels stay lifted. Focus on lengthening your spine rather than forcing your heels down.
What if I feel this in my wrists?
Ensure your weight is evenly distributed across your entire palm and fingers, not just the heel of your hand. You can also try a slightly wider hand placement.
How often should I do this?
You can include this as part of your daily mobility routine or as a warm-up before other exercises.