Downward-Facing Dog
Adho Mukha Svanasana · The most common yoga pose: an upside-down V that stretches the whole back of the body and strengthens the shoulders.
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Muscles worked
Strengthens
Stretches
- Equipment
- Yoga mat
- Level
- Beginner
- Breath
- Hold 5–8 slow breaths
How to do Downward-Facing Dog
- 1Start on hands and knees, hands slightly ahead of your shoulders.
- 2Tuck your toes and lift your hips up and back.
- 3Straighten your arms and press the floor away so your spine lengthens.
- 4Let your heels sink toward the floor — they don’t need to touch.
- 5Hold for 5–8 breaths.
When to pick it: Pick it as a warm-up, a stretch between sets, or the anchor of any yoga flow. Bend your knees as much as you need.
Form cues
- Long spine first, straight legs second
- Spread your fingers wide
- Relax your neck
Common mistakes
- Rounding the back to force straight legs
- Shrugging the shoulders to the ears
- Hands too close to the feet
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
Similar poses
Poses that work or stretch the same areas.
