Downward Dog Defined

What Is Downward Dog?

Downward Dog (Adho Mukha Svanasana) is perhaps the most recognizable yoga pose in the world. The body forms an inverted V—hands pressing into the mat, feet grounded behind, hips reaching toward the sky. It's named for the stretch a dog makes when waking from a nap: front paws forward, back end lifted.

In practice, Downward Dog functions as many things: a resting pose (though it may not feel restful at first), a transitional pose linking movements together, a strengthening pose for the arms and shoulders, and a deep stretch for the hamstrings, calves, and spine. It appears in nearly every yoga class, from gentle beginners' sessions to advanced vinyasa flows.

For many practitioners, the relationship with Downward Dog evolves over time. What feels like an exhausting arm workout as a beginner eventually becomes a welcome place to catch the breath and reset between more demanding poses.

How to Practice Downward Dog

Starting from hands and knees (table top position):

1. Set your hands — Shoulder-width apart, fingers spread wide, middle fingers pointing forward
2. Set your feet — Hip-width apart, toes tucked under
3. Lift your hips — Press into your hands and lift your knees off the floor, sending your sitting bones up and back
4. Lengthen your spine — Priority is a long, straight back—not straight legs
5. Release your heels — Let them move toward the floor without forcing
6. Relax your head — Let your neck be long, head between your upper arms, gaze toward your navel or thighs

Key Alignment Points

Benefits of Downward Dog

• Stretches hamstrings, calves, and Achilles tendons
• Strengthens arms, shoulders, and upper back
• Lengthens and decompresses the spine
• Opens the chest and shoulders
• Builds bone density in arms (weight-bearing)
• Improves circulation (mild inversion)
• Calms the nervous system
• Energizes the body when fatigued

Modifications & Variations

Downward Dog should work for your body, not the other way around:

Downward Dog in Practice

You'll encounter Downward Dog in multiple contexts:

• In Sun Salutations — The pose you return to between movements, often held for 5 breaths
• As a transition — The link between standing poses and floor work
• As a "resting" pose — A place to catch your breath in vinyasa (eventually)
• As preparation — Setting up for inversions like headstand or forearm stand
• As a standalone pose — Held for longer periods in Hatha practice

When to Avoid or Modify

While Downward Dog is generally accessible, some conditions call for modification or alternatives:

• Wrist injuries — Use fists, forearms, or hands on blocks
• Shoulder injuries — Work with a teacher to find safe variation
• High blood pressure — The inversion may need modification (keep head higher)
• Late pregnancy — May need wider stance or wall variation
• Glaucoma or detached retina — Inversions may be contraindicated
• Carpal tunnel syndrome — Requires wrist modifications

When in doubt, work with a qualified teacher who can assess your individual needs.

Finding Your Dog

Everyone's Downward Dog looks different. Your proportions—arm length relative to leg length, torso length, hamstring flexibility—determine your shape. Don't try to replicate someone else's pose. Find the version that gives you length in the spine, groundedness through hands and feet, and space to breathe.

The pose reveals where you hold tension: shoulders that creep toward ears, held breath, clenching jaw. Over time, Downward Dog becomes a teacher—showing you patterns you can release, not just on the mat, but in life.