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Yoga poses

Downward-Facing DogAdho Mukha Svanasana

Adho Mukha Svanasana, or Downward-Facing Dog, is a pose where your body forms an upside-down V: hands and feet on the floor, hips lifted high. It stretches the back of the legs and the spine. Beginners can keep the knees bent.

Man on a yoga mat in Downward-Facing Dog, hips lifted into an inverted V shape
Photo: Sezam777 · CC BY-SA 4.0 · Wikimedia Commons

Key takeaways

  • Bend the knees as much as you need.
  • Press the hands firmly into the mat.
  • Lift the hips up and back.
  • Keep the neck relaxed.

How to do Downward-Facing Dog

  1. Start on all fours

    Hands under shoulders, knees under hips.

  2. Tuck the toes

    Curl the toes under and spread the fingers wide.

  3. Lift the hips

    Exhale and lift the hips up and back, knees bent.

  4. Lengthen

    Straighten the legs only as far as is comfortable; heels don't need to touch the floor.

  5. Hold

    Stay for 3–5 breaths, then lower the knees to rest.

Common mistakes

  • Forcing the legs straight and rounding the back.
  • Letting the shoulders crowd the ears.
  • Putting all the weight in the hands.

Safety

  • Keep holds short if you feel pressure in the head, wrists or shoulders.
  • Move slowly and stop if you feel pain. If you are pregnant, recovering from an injury or surgery, or have a medical condition, ask a doctor or qualified yoga teacher before trying this.

Make it a tiny habit

After your evening walk, hold Downward Dog with bent knees for 3 breaths.

Frequently asked questions

Do my heels need to touch the floor?

No. Most beginners' heels stay lifted. Bending the knees and keeping a long spine matters more.

Is Downward Dog hard for beginners?

It can feel strong at first. Start with bent knees and short holds, and rest in Child's Pose whenever you need.

General wellness information, not medical advice. Please consult a doctor or a qualified teacher before starting new exercises.