Adho Mukha Svanasana – Downward Dog Pose


Adho means “downward”, mukha “face” and svana “dog.” Adho Mukha Svanasana – Downward Dog Pose is based on the movements of the dog when stretching downward. The spine and legs are very stretched in this position. A good posture to perform before and after this is Balasana (Childs Pose).



  1. Lie in a prone position with your arms at your sides. Separate your feet about 10 cm. fingers out.
  2. Bend your elbows and place your hands next to your chest. Press your palms to the ground, fingers slightly apart and forward. Keep your toes off the ground.
  3. Raise your torso to a kneeling position on all fours.
  4. Roll your toes inward and lift your hips in a straight line. Stretch your heels down. Relax your neck and stretch your back to lower your crown. Push off with your heels. Hold 30 seconds, breathing evenly. Sit up gently.


  • Improves blood circulation
  • Tones the reproductive organs
  • Strengthens the back, neck, abdomen and legs


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