Downward facing dog position, or Adho Mukha Svanasana, is a fundamental yoga pose that stretches and strengthens the entire body.

It is often used as a transitional pose and is part of many yoga sequences, including Sun Salutations.

How to Perform Downward-Facing Dog (Adho Mukha Svanasana)

1. Start on All Fours:

   • Begin in a tabletop position with your hands directly under your shoulders and your knees under your hips.
   • Spread your fingers wide and press firmly into the mat.

2. Lift Your Hips:

   • Tuck your toes under and, on an exhale, lift your knees off the floor.
   • Straighten your legs as much as you can and lift your hips toward the ceiling.

3. Align Your Body:

   • Aim to create an inverted V shape with your body.
   • Keep your arms straight and your ears aligned with your upper arms.
   • Your head should be in a neutral position, either looking down or slightly back between your legs.

4. Engage Your Muscles:

   • Press your heels toward the floor. They don’t have to touch the ground, but the intention should be there.
   • Firm your thighs and engage your quadriceps to help lift your kneecaps.
   • Press into your hands and extend your spine, lengthening from your wrists to your hips.

5. Adjust as Needed:

   • If you have tight hamstrings or shoulders, you can keep a slight bend in your knees.
   • Distribute your weight evenly between your hands and feet.

6. Hold the Pose:

   • Stay in Downward Dog for 5-10 breaths or as long as it feels comfortable.
   • To release, you can drop your knees back to the mat into the tabletop position or move into Child’s Pose for rest.

Tips for Downward Dog

• Shoulder Alignment: Keep your shoulders away from your ears and avoid collapsing into your shoulders.
• Spine Lengthening: Focus on lengthening your spine rather than trying to touch your heels to the floor.
• Breathing: Maintain steady, deep breaths throughout the pose.
• Feet Placement: Your feet should be hip-width apart, and your hands should be shoulder-width apart.
• Adjust for Comfort: Use props like blocks under your hands if needed to make the pose more accessible.

Benefits of Downward Dog

• Full-Body Stretch: Stretches the hamstrings, calves, arches, hands, shoulders, and spine.
• Strengthens Muscles: Builds strength in the arms, shoulders, and legs.
• Improves Circulation: The inverted position helps increase blood flow to the brain.
• Enhances Flexibility: Regular practice can increase flexibility in the hips, hamstrings, and shoulders.
• Relieves Stress: Can help calm the mind and relieve tension, promoting relaxation.

Downward Dog is a versatile pose that can be used as a warm-up, a rest pose, or a transition between other poses.

It's a foundational posture that provides numerous physical and mental benefits when practiced regularly.