How to Do Adho Mukha Svanasana Pose | Downward Facing Dog Pose

Downward Facing Dog, or Adho Mukha Svanasana, is probably one of the most recognisable shapes in yoga, and for good reason! It’s like a big, delicious morning stretch for your entire body. We love how it manages to be both strengthening and lengthening at the same time, helping to open up the back of the legs while creating space in the spine and shoulders.

Whether you’re using it as a transition in a flow or holding it for a few breaths to reset, this pose meets you exactly where you are. If your hamstrings feel tight or your shoulders feel a bit sticky, there’s always a way to adjust the shape so it feels good for your unique body. It’s all about finding that balance between effort and ease.

In this guide, we’ll walk you through how to feel into your Downward Dog, with plenty of options to make the pose work for you.

How To Do Adho Mukha Svanasana (Downward Facing Dog Pose)

Find your foundation
Start on your hands and knees in a tabletop position. Place your hands slightly ahead of your shoulders with your fingers spread wide, feeling a firm connection between your palms and the earth.

Lift your hips high
Tuck your toes under, exhale, and slowly lift your knees away from the mat. Send your sitting bones up toward the sky, lengthening your legs to create an upside-down ‘V’ shape with your body.

Press through the hands
Press firmly into your palms and knuckles to take the weight out of your wrists. Gently rotate your upper arms outwards to broaden across your collarbones, giving your neck and shoulders plenty of space to breathe.

Soften your knees
Keep a soft bend in your knees if your hamstrings feel tight—this helps keep the length in your spine. You might like to ‘walk your dog’ by bending one knee and then the other, easing into the stretch at the back of the legs.

Breathe and settle in
Let your head hang heavy between your arms, looking back towards your toes or your belly button. Stay here for 5-10 deep breaths, or if you are practising Yin Yoga, you might choose a supported variation like Puppy Pose for a longer hold.

The Benefits of Adho Mukha Svanasana (and Yoga in General)

Downward-Facing Dog is a beautiful all-over stretch. It targets the hamstrings, calves, and the arches of your feet, while also lengthening the spine and opening up the shoulders. Because it’s a mild inversion (where your heart is higher than your head), it encourages fresh blood flow to the brain, which can help clear away any mental fog and leave you feeling completely invigorated.

Beyond the physical, this pose is a wonderful tool for soothing the nervous system. By focusing on deep, steady breaths while upside down, you’re sending a signal to your body that it’s safe to relax. It’s a powerful way to let go of the day’s stress and find a little pocket of peace amidst the busyness of life.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about creating a moment of connection where you can check in with yourself, breathe through the wobbles, and find a sense of calm that stays with you long after you step off the mat.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Tadasana Pose | Mountain Pose
• How to Do Virabhadrasana III Pose | Warrior 3 Pose
• How to Do Adho Mukha Vrksasana Pose | Handstand

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla