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Beginnerअधोमुख श्वानासन · অধোমুখ শ্বানাসন
Downward-Facing Dog
One of the most recognised yoga postures and an excellent full-body stretch. Downward Dog is both a resting pose and an active posture that builds strength and flexibility simultaneously.
How to Practise
- 1
Begin on hands and knees (Table Top). Hands shoulder-width, fingers spread wide.
- 2
Tuck toes under, lift knees off the floor, and press hips up and back.
- 3
Straighten legs as much as comfortable — keeping a slight bend in the knees is fine.
- 4
Press the floor away with your hands; externally rotate the upper arms.
- 5
Let the head hang between the arms, gaze toward the navel.
- 6
Hold for 5–10 breaths, pedalling the feet if tight.
Cautions & Contraindications
Carpal tunnel syndrome. Third trimester of pregnancy. High blood pressure or headache (use blocks).
Benefits
- ✓Stretches hamstrings, calves, and spine
- ✓Strengthens arms and shoulders
- ✓Relieves back pain
- ✓Energises and calms the nervous system
- ✓Improves circulation