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Adho Mukha Svanasana (Downward Dog Pose)

(ad-hoo muh-kah svahn-AHS-ah-nuh)

Also called:

  • Downward Facing Dog Pose
  • Down Dog Pose


  • Beginner


This pose stretches and strengthens major muscle groups throughout your body, so it’s ideal to use as a warm-up or cool down around a workout like running or cycling.

How it's done:

  • Start on all fours on the floor.
  • Exhale and press into your hands and feet, lengthening your tailbone toward the ceiling.
  • On your next exhalation, stretch your knees, letting your heels fall toward or onto the floor.
  • Firm your shoulder blades and keep your head between your arms. Remain in this pose for one to three minutes.
  • If your wrist is sore or not very strong, you may benefit from using a WristWidget to support it during weight bearing poses like this one. 

We love learning poses from  Here she demonstrates the pose for you as well as how this pose can flow seamlessly into several others. 

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