Downward Dog – Adho Mukha Svanasana Downward Dog Pose, Downward-facing Dog Pose, or Adho Mukha Shvanasana

 Downward Dog – Adho Mukha Svanasana

Downward Dog Pose, Downward-facing Dog Pose, or Adho Mukha Shvanasana (Sanskrit: अधोमुखश्वानासन; IAST: Adho Mukha Śvānāsana), is an inversion asana in modern yoga as exercise, often practised as part of a flowing sequence of poses, especially Surya Namaskar, the Salute to the Sun.[4] The asana does not have formally named variations, but several playful variants are used to assist beginning practitioners to become comfortable in the pose.




Downward Dog stretches the hamstring and calf muscles in the backs of the legs, and builds strength in the shoulders. Some popular sites have advised against it during pregnancy, but an experimental study of pregnant women found it beneficial.[5]

Downward Dog has been called "deservedly one of yoga's most widely recognized yoga poses"[6] and the "quintessential yoga pose".[7] As such it is often the asana of choice when yoga is depicted in film, literature, and advertising. The pose has frequently appeared in Western culture, including in the titles of novels, a painting, and a television series, and it is implied in the name, "YOGΛ", of a foldable computer.[8]

Downward Dog stretches the hamstring and calf muscles in the backs of the legs, and builds strength in the shoulders. Some popular sites have advised against it during pregnancy, but an experimental study of pregnant women found it beneficial.[5]

Downward Dog has been called "deservedly one of yoga's most widely recognized yoga poses"[6] and the "quintessential yoga pose".[7] As such it is often the asana of choice when yoga is depicted in film, literature, and advertising. The pose has frequently appeared in Western culture, including in the titles of novels, a painting, and a television series, and it is implied in the name, "YOGΛ", of a foldable computer.[8]


  • Tones your core. The pose works several muscles of your body and engages your core. ...
  • Strengthens your bones. Adho Mukha Svanasana is a weight-bearing exercise and will strengthen your bones. ...
  • Works the back of your legs. ...
  • Improves blood flow to the brain. ...
  • Strengthens your arms. ...
  • Improves your body posture. ...
  • Stretches your back.

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