Adho Mukha Svanasana

Downward-Facing Dog / Inversed V

step by step

1Get on the ground, on you hands and knees. Your knees should be aligned directly under your hips, with your hands are slightly more forward than the shoulders. Slightly stretch your fingers outwards while keeping your middle fingers parallel to each other. Engage your toes.
2Exhale and lift your knees off the ground. Start by keeping them slightly bent and lift your heels off the floor. Lengthen your spine and lift your tailbone up. Lift your hamstrings towards the sky.
3Then, as you exhale, push your thighs upward and stretch your heels down towards the ground.Stretch your legs so that they are as long and straight as possible without locking your knees.Push the outer side of your thighs and roll them inward.
4Tighten the outer arms and press actively on your forefingers into the ground. Roll your shoulder blades outward then relax them, and pull your tailbone upwards. Keep your head between your arms and the back of the neck active.
5Adho Mukha Svanasana is one of the traditional Sun Salutation poses. It’s also an excellent posture that can be executed on its own. Hold the pose for 1 to 3 minutes. Then, bend your knees as you exhale and once on the ground, go into Child’s Pose (Balasana).


  • Calms the mind and helps to reduce stress, as well as light depression
  • Energizes the body
  • Has therapeutic benefits for those who suffer from high blood pressure, asthma, flat feet, sciatica or sinusitis
  • Helps prevent osteoporosis
  • Helps to relieve symptoms linked to menopause
  • Improves digestion
  • Reinforces arms and legs
  • Relieves headaches, migraines, insomnia, backaches and fatigue
  • Relieves menstrual pains
  • Stretches the shoulders, tendons, calves, hands and arches of the feet

contraindictions and warnings

  • Carpal tunnel syndrome.
  • Diarrhoea.
  • High blood pressure or headaches: support the head with a folded blanket or a yoga block, keeping the ears aligned with the insides of the arms.
  • Pregnancy: do not practice this position towards the end of a pregnancy.

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