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Beginner · Inversion

Downward-Facing Dog
Adho Mukha Svanasana

A familiar whole-body posture that lengthens the back line and builds upper-body support.

Instructional illustration of Downward-Facing Dog
LevelBeginner
Pose typeInversion
Primary focusFull body, Hamstrings

How to practice Downward-Facing Dog

  1. Start on hands and knees with wrists under shoulders and knees under hips.
  2. Tuck the toes, lift the knees and send your hips up and back.
  3. Keep the knees bent while lengthening the spine.
  4. Press the floor away and let the head rest between the upper arms.

Practice tips

  • Prioritize a long spine over straight legs.
  • Spread the fingers and press through the knuckles.
Practice note: Modify or avoid if weight-bearing through the wrists is uncomfortable.
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