Downward-Facing Dog (Adho Mukha Svanasana)
Category: Inversion / Standing
Difficulty: Beginner
Sanskrit/Pronunciation: Adho Mukha Svanasana (AH-doh MOO-kah shvah-NAH-suh-nuh)
Main Focus: Shoulders, Hamstrings, Calves, Spine
Props: Yoga Bricks, Yoga Chair, Good Grip Yoga Mat
Downward-Facing Dog (Adho Mukha Svanasana) is a foundational yoga pose that strengthens the arms and shoulders while stretching the hamstrings, calves and back body. Practised with the hands and feet grounded and the hips lifting up and back, the pose creates length through the spine and engages the whole body. Often used as a transition or resting point within flowing practices, Downward-Facing Dog can be adapted with props to make the pose more comfortable and accessible.
- Begin on hands and knees, wrists under shoulders, knees under hips
- Tuck toes under and lift knees off floor
- Straighten legs as much as comfortable, lifting hips up and back
- Spread fingers wide, pressing through hands evenly
- Relax head between arms, ears in line with upper arms
- Keep heels reaching towards the floor (they don’t have to touch)
- Hold for 1–3 minutes, breathing steadily
- Lengthens spine and releases tension in the back
- Strengthens arms, shoulders, and legs
- Stretches hamstrings, calves, and arches
- Energises the body and calms the mind
- Bend knees slightly if hamstrings are tight
- Use bricks under hands for wrist or shoulder sensitivity
- Place hands on a wall or chair for a gentler variation
Using yoga bricks in downward facing dog is a helpful modification for people who find it difficult to comfortably reach the floor or maintain stable positioning. By placing the hand on a brick, the ground is effectively “raised,” reducing strain on the hamstrings, calves, shoulders, and wrists. This variation is especially useful for beginners, those with tight posterior chains, or anyone recovering from injury, as it allows them to focus on lengthening the spine and distributing weight more evenly without forcing flexibility.
A yoga chair can make Downward Facing Dog more accessible by bringing the floor closer to your hands and reducing the intensity of the inversion. Place your hands on the back of a sturdy chair, step your feet back, and hinge at the hips to create a long line through the spine, keeping a slight bend in the knees if needed. Elevating the hands reduces pressure on the shoulders and wrists and creates a gentler version of the pose, making it ideal for beginners, those with tight hamstrings or shoulders, or anyone wanting a less intense inversion.
Props to Support Downward-Facing Dog (Adho Mukha Svanasana)
Yoga bricks placed beneath the hands can raise the floor and provide additional support, helping to create space through the shoulders and length through the spine. A yoga chair can be used for a more supported variation, reducing the amount of weight placed through the hands and wrists while still allowing you to experience the length and shape of the pose. A good grip yoga mat provides a secure foundation for the hands and feet, helping to prevent slipping as you press the hips up and back.
