The Downward Facing Dog
Adhomukha Svanasana

The downward yoga pose is named as such as it resembles the shape of a Dog stretching itself out. This pose helps to strengthen, stretch and reduce stiffness in the legs while strengthening and shaping the upper body. Dog pose Yoga Posture . One of the main yoga asanas. If you have time for only one posture try this one.

Holding this pose for a minute or longer will stimulate and restore energy levels if you are tired. Regular practice of this pose rejuvenates the entire body and gently stimulates your nervous system.

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Instruction Table

Come up onto your hands and knees with your knees hip width apart and the hands shoulder width apart, your fingers wide pressing firmly into the floor.

Inhale, arch your spine and look up as you turn your toes under.

As you exhale straighten your legs and pause here for a moment.

Now push the floor away from you hands, positioning your body like an inverted V, achieving a straight line from your hands to your shoulders to the hips. Straight arms and straight legs.

As you inhale press downward into your hands and lift outward out of the shoulders.

Lift your head and torso back through the line of your body.

Dog pose Yoga Posture . One of the main yoga asanas. If you have time for only one posture try this one.