Adho Mukha Svanasana — Downward-Facing Dog

BeginnerAxial Extension Posterior Chain Lengthening

45s

A foundational inversion that lengthens and decompresses the whole spine.

How to perform

Start on hands and knees. Tuck the toes and lift the hips up and back into an inverted V. Press the hands and feet down, lengthen the spine, and let the heels sink toward the floor.

Breathing

Inhale to lengthen the spine; exhale to settle the heels and release tension. Breathe steadily throughout.

Benefits

Decompresses the spine, stretches the hamstrings and calves, and strengthens the arms and shoulders.

Anatomical focus

HamstringsCalvesErector SpinaePsoas Major

Lengthen the spine; press the hands and feet; let the heels sink.

Precautions

Keep a slight bend in the knees if the hamstrings are tight. Avoid with wrist injury or high blood pressure.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.