Downward-Facing Dog | Rejuvenate Your Body with a Good Stretch

May 28, 2018

Popularly known as “down dog”, Downward-Facing Dog is a posture that promotes strength and gives you a much-needed stretch that energizes and rejuvenates your mind and body.

Downward-Facing Dog (Adho Mukha Svanasana)

When translating Adho Mukha Svanasana to downward-facing dog, Adho means downward, Mukha means face and Svana means dog.

Commonly practiced in the in the Surya Namaskar sequence, this particular Asana is not only an excellent full-body stretch, but a rest pose to perform in between two difficult asanas.

Downward-Facing Dog Directions:

Follow these simple steps to help you master the downward-facing dog technique:

Step 1:

Lie down on your stomach with your palms on the ground and in line with your ears. Your legs should be by each other and extended straight out with your toes pointing down and your heels faced towards the ceiling.

Step 2:

As you exhale, curl your toes in and gently lift your hips and knees off the ground and towards the ceiling. Slowly try to stretch your heels on to the floor and if not possible, as close to the floor as you can and walk only your feet forward. Your body should resemble an upside-down “V”.

Step 3:

Firmly push your palms into the floor and straighten out your spine while lengthening your tailbone. Keep your head in between your upper arms making sure not to let it hang. Hold this pose for 1–3 minutes and lower your body down to sit on your knees/

Muscles Engaged: Traps, lats, glutes, hamstrings, deltoids, rotator cuff, rhomboids.

Downward-Facing Dog Variations:

Variation 1:

The three-legged Downward-Facing Dog

Once you are in downward-facing dog position, use your hips and extend one leg straight up, back and out. Repeat on the other side.

Variation 2:

The Downward-Facing Dog hip-opening variation.

Modification: From the three-legged dog pose, bend the knee of the extended leg, and curve your heal towards the other as far as you can. Repeat on the other side.

Variation 3:

The revolved Downward-Facing Dog

Modification: Once you are in downward-facing dog position, gently turn your head towards the right armpit, and touch your left hand to the right calf. Repeat on the other side.

Variation 4:

For a partner workout, try the double downward-facing dog, as demonstrated in this video of Workout From Within by host, Jeff Halevy:

Benefits of Downward-Facing Dog:

Some of the added benefits of downward facing dog include:

Strengthens the arms, shoulders, and legs
Improves blood circulation in the body
Stimulates the nerves of the scalp and heightens the circulation of blood and oxygen to the head
Alleviates menstrual discomfort
Improves the immune system
The focus on breathing and stretching of the cervical spine and neck induces relaxation

Downward-facing dog is especially recommended for individuals who suffer from:

Back pain
Constipation or Piles
Osteoporosis
Insomnia
Fatigue
Headaches
DOMs or sore muscles from exercises

Downward-Facing Dog Precautions:

Like most exercise, consult your doctor before engaging in any type of workouts or yoga poses if you suffer from any medical conditions or are injured.

Avoid downward-facing dog pose under the following conditions:

Experience carpal tunnel syndrome
Hypertension (high blood pressure)
Diarrhea
In your second or third trimester of pregnancy (best to consult your health care physician)
Experience sharp pains or spasms while performing the pose

Downward-Facing Dog Follow-Up Poses:

You can finish the routine and bring your heart rate back to normal by performing the Child’s Pose (Balasana) after downward-facing dog.

Downward-Facing Dog Recap:

Things to keep in mind:

Make sure to perform this position with the right posture so as to avoid any strains or muscle pulls.
Your hands and feet should be firmly planted on the ground to provide adequate support to your body and help you stay balanced and centered.
Keep your core tight and engaged as you lift your body in order to reap the toning benefits of this pose.
Focus on lengthening your spine to make a more well-defined V shape with your body. Your form will improve over time.
Focus on slow and steady inhales and exhales, especially when you hold the pose.