top of page

Adho Mukha Svanasana (Downward-Facing Dog Pose)- Benefits & Modifications

Updated: Mar 28

Adho Mukha Svanasana, commonly known as Downward-Facing Dog Pose, is a foundational yoga posture that forms a crucial part of many yoga sequences. In Sanskrit, "Adho" means "downward," "Mukha" means "face," and "Svanasana" means "dog pose." This pose resembles the posture of a dog stretching its body with its head facing downwards, hence the name.

Adho Mukha Svanasana

Adho Mukha Svanasana primarily targets the entire posterior chain of the body, including the hamstrings, calves, and back muscles. It also engages the shoulders, arms, and core muscles for stability and support. This pose encourages lengthening of the spine and opening of the shoulders and chest.

How to Do Adho Mukha Svanasana

  1. Start on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and your knees under your hips.

  2. Inhale as you tuck your toes under and lift your hips towards the ceiling, straightening your arms and legs.

  3. Press firmly into your palms and lift your sitting bones high, creating an inverted V-shape with your body.

  4. Keep your heels reaching toward the ground, but it's okay if they don't touch.

  5. Engage your quadriceps to straighten your legs and draw your belly button towards your spine to engage your core.

  6. Relax your head and neck, allowing them to hang freely between your arms.

  7. Hold the pose for 5-10 breaths, breathing deeply and evenly.

  8. To release, exhale as you gently lower your knees back to the mat.

Adho Mukha Svanasana

When to Do Adho Mukha Svanasana

Adho Mukha Svanasana can be practiced at any time of the day. It is commonly included in the warm-up sequence at the beginning of a yoga practice to awaken the body and prepare it for more challenging poses. It can also be practiced on its own to stretch and strengthen the entire body.

Preparatory Poses

Before practicing Adho Mukha Svanasana, it's beneficial to warm up the body with poses such as Cat-Cow Pose (Marjaryasana-Bitilasana) and Child's Pose (Balasana) to open the spine and shoulders.

Follow-up Poses

Adho Mukha Svanasana can be followed by standing poses such as Warrior I (Virabhadrasana I) or seated poses like Seated Forward Bend (Paschimottanasana) to further stretch the muscles and enhance flexibility.


Adho Mukha Svanasana is believed to stimulate and balance the Muladhara Chakra (Root Chakra), located at the base of the spine. This chakra governs feelings of security, stability, and groundedness.

Root Chakra


A common mantra that can be recited while practicing Adho Mukha Svanasana, which honors the divine within and promotes inner peace and harmony is -

"Om Namah Shivaya"

Alignment Cues

  • Keep your wrists parallel to the front edge of your mat, with your fingers spread wide and pointing forward.

  • Press firmly into the base of your index fingers and thumbs to protect your wrists.

  • Engage your shoulder blades by drawing them towards your tailbone and broadening across your upper back.

  • Lengthen your spine by lifting your sitting bones towards the ceiling and drawing your ribs in towards your body.

  • Keep your neck relaxed and gaze towards your navel or between your feet.

Duration of Hold

Hold Adho Mukha Svanasana for 5-10 breaths, gradually increasing the duration as you become more comfortable in the pose.


Your drishti, or focal point, in Adho Mukha Svanasana, is towards your navel or between your feet. This helps to maintain alignment and stability in the pose.

Physical & Spiritual Awareness

Physically, be aware of the sensations in your body as you stretch and lengthen your muscles. Spiritually, cultivate a sense of grounding and connection to the earth as you root down through your hands and feet.

Beginners' Tips

  • If you're new to yoga or experiencing tightness in your hamstrings or shoulders, you can bend your knees slightly to make the pose more accessible.

  • Use props such as blocks under your hands or a strap around your upper arms to help you maintain alignment and support in the pose.

Who Should Not Do Adho Mukha Svanasana

Avoid practicing Adho Mukha Svanasana if you have any wrist or shoulder injuries. Pregnant individuals should also avoid this pose in the later stages of pregnancy or modify it by practicing it against a wall for support.

Who Should Do Adho Mukha Svanasana

Adho Mukha Svanasana is suitable for practitioners of all levels, from beginners to advanced yogis. It offers numerous benefits for the body, mind, and spirit and can be modified to suit individual needs and abilities.

Benefits of Adho Mukha Svanasana

  1. Stretches and Strengthens: Adho Mukha Svanasana stretches and strengthens multiple muscle groups simultaneously, including the hamstrings, calves, shoulders, arms, and back muscles. It helps to improve flexibility and mobility in these areas, reducing the risk of injuries and enhancing overall physical performance.

  2. Improves Posture: Practicing a Downward-Facing Dog regularly can help improve posture by elongating the spine and opening the chest and shoulders. This, in turn, reduces tension and tightness in the upper body, promoting better alignment and posture throughout daily activities.

  3. Relieves Back Pain: The elongating effect of Adho Mukha Svanasana on the spine helps to alleviate back pain and discomfort. It gently stretches the muscles of the lower back, relieving tension and promoting spinal health. Regular practice of this pose can provide relief from chronic back pain caused by poor posture or muscular imbalances.

  4. Calms the Mind: Adho Mukha Svanasana has a calming effect on the mind and nervous system. The inverted position encourages deep breathing, which activates the parasympathetic nervous system, promoting relaxation and stress relief. It helps to quiet the mind, reduce anxiety, and improve mental clarity and focus.

  5. Increases Circulation: When practiced dynamically with synchronized breathing, Adho Mukha Svanasana increases blood flow throughout the body. This helps to deliver oxygen and nutrients to the muscles and organs, promoting overall health and vitality. It also aids in the removal of toxins and waste products from the body, enhancing detoxification and cleansing.

  6. Energizes the Body: While Adho Mukha Svanasana has a calming effect on the mind, it simultaneously energizes the body. The pose engages multiple muscle groups and stimulates the nervous system, leaving practitioners feeling invigorated and rejuvenated after practice.

  7. Enhances Digestion: The gentle compression of the abdomen in Downward-Facing Dog stimulates the digestive organs, promoting better digestion and elimination. It can help alleviate symptoms of indigestion, bloating, and constipation, leading to improved digestive health and overall well-being.

  8. Boosts Confidence and Self-Esteem: As a foundational yoga pose that is accessible to practitioners of all levels, mastering Adho Mukha Svanasana can boost confidence and self-esteem. Progressing in this pose, whether by refining alignment or increasing duration, fosters a sense of accomplishment and empowerment.

Variations of Adho Mukha Svanasana

  1. Three-Legged Downward Dog: Lift one leg towards the ceiling while in Downward-Facing Dog to deepen the stretch in the hamstrings and open the hips.

  2. Dolphin Pose: Lower onto your forearms while maintaining the inverted V-shape to intensify the stretch in the shoulders and upper back.

  3. Downward Dog with Twist: Bring one hand to the opposite ankle or shin, twisting the torso and opening the chest towards the sky to stretch the side body and spine.

Modifications for Adho Mukha Svanasana

  1. Use Props: Place blocks under your hands or feet to reduce the distance to the ground and provide additional support.

  2. Bend the Knees: Bend the knees slightly to alleviate pressure on the hamstrings and lower back, especially if you're new to the pose or experiencing tightness.

  3. Practice Against a Wall: Stand facing a wall and place your hands on the wall at shoulder height, then walk your feet back to create the inverted V-shape. This modification provides support and stability, making the pose more accessible.

Common Mistakes

  1. Rounding the Spine: Avoid rounding the spine by actively engaging the core and lengthening the tailbone towards the ceiling.

  2. Collapsing into the Shoulders: Keep the shoulders away from the ears and engage the shoulder blades to support the weight of the body.

  3. Overarching the Lower Back: Maintain a neutral spine by drawing the navel towards the spine and engaging the core muscles to prevent excessive arching in the lower back.

  4. Straining the Neck: Relax the neck and let the head hang freely between the arms, avoiding any tension or strain in the neck muscles.

Safety and Precautions

  • If you have wrist, shoulder, or back injuries, consult with a qualified yoga instructor before practicing Adho Mukha Svanasana.

  • Pregnant individuals should practice this pose with caution, modifying as needed to ensure comfort and safety for both themselves and their baby.

  • If you experience any pain or discomfort while practicing Adho Mukha Svanasana, gently come out of the pose and seek guidance from a yoga instructor.

Additional Preparation Tips

  • Face towards the front of your mat while practicing Adho Mukha Svanasana to ensure proper alignment and symmetry in the pose.

  • Wear comfortable and breathable clothing that allows for ease of movement and flexibility.

  • Practice Adho Mukha Svanasana in a quiet and serene environment, using calming essential oils or fragrances to enhance the experience.

  • Choose soothing instrumental music or nature sounds to accompany your practice and create a relaxing atmosphere.

Adho Mukha Svanasana (Downward-Facing Dog Pose) is a versatile and beneficial yoga pose that offers a wide range of physical, mental, and emotional benefits. By practicing this pose mindfully and with proper alignment, you can experience improved strength, flexibility, and relaxation in both body and mind.

As you explore the nuances of Adho Mukha Svanasana and its variations, remember to listen to your body and honor its limitations. Embrace the journey of self-discovery and self-awareness that yoga offers, and approach each practice with an open heart and mind.

So, roll out your mat, come into Downward-Facing Dog, and embark on a journey of self-exploration and transformation through the power of yoga.

Happy yoga-ing, everyone!


If you have found this information valuable, make sure to subscribe to our weekly newsletters. Stay updated and never miss out on anything while you continue your journey toward optimal health and holistic living.


Rated 0 out of 5 stars.
No ratings yet

Add a rating

About the Author

Namaste! My name is Pooja Chauhan

I am a Yoga Alliance Certified Yoga Teacher and a practitioner. Diving deep into the realm of my own heritage to create a significant impact in preserving and sharing my culture with the world.

  • Pinterest
  • Instagram
  • Facebook

Take the leap of Faith! - Subscribe NOW!

By entering your info, you’ll receive – FREE access to exclusive insights, private Q+As, inspiring content and the latest trends and roadmap for your delivered with 💜 to your inbox. (Unsub anytime with a click.) You also agree to our Terms of Use and Privacy Policy.

bottom of page