What is Adho Mukha Svanasana?

Also known by its English name of “Downward Dog,” this pose is, technically speaking, an inversion. Inversions are defined as any pose where your heart is above your head. So, by definition, Adho Mukha Svanasana qualifies.

Benefits of the Pose

• Spinal decompression

• Gentle core activation

• Shoulder strengthening

• Hamstring stretch

Resting vs Working

Some teachers will say that Adho Mukha Svanasana is a resting pose. I would like to personally invite those teachers to a fist fight. Because I work so damn hard in my Adho Mukha Svanasana it’s not even funny.

If your body is asking for more rest, feel free to take a Balasana (or Child’s Pose) when Adho Mukha Svanasana is being cued.

What does Adho Muhkha Svanasana feel like?

Focus on creating these sensations in the body while in this pose:

• lift in the kneecaps

• engagement in the quads

• squeezing in the belly

• lengthening in the spine

Play with movement and stillness here. Find your sweet spot.

• nod your head up and down

• shake your head side to side

• lift one leg, then the other

• pedal out your feet

• reach for the opposite ankle, repeat on the other side

Alignment Pointers

• Spiral your biceps in towards your ears

• Pull your shoulders away from your ears and draw them down your back

• Bend your knees if you want to, straight legs are not a requirement for this pose. Neither are feet being flat on the floor 😉