Downward-Facing Dog (Adho Mukha Svanasana)
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An inverted-V posture that simultaneously stretches the hamstrings and calves while loading the shoulders, used as a transitional "home base" in flows.
Detail
From hands and knees, tuck the toes and lift the hips up and back into an inverted V. Hands shoulder-width, fingers spread; press the floor away to externally rotate and stabilize the shoulders; lengthen the spine toward neutral; reach the heels toward the floor (they need not touch) to lengthen the calves and hamstrings. Knees may bend to keep the spine long if the hamstrings are tight.
A foundational posture and frequent transition point in Sun Salutation (Surya Namaskar) and Vinyasa flows. It stretches the posterior chain (Hamstrings, calves) and builds shoulder/upper-body endurance. Modify or avoid with significant wrist or shoulder problems; the partial inversion can raise head pressure — caution with uncontrolled hypertension.
Key facts
- Inverted-V: hands shoulder-width, hips high, heels reaching down.
- Stretches hamstrings + calves; loads shoulders/arms.
- Bend knees to preserve a long spine if hamstrings are tight.
Connections
- Sun Salutation (Surya Namaskar) — recurring transition pose.
- Plank Pose (Phalakasana) — paired in flow transitions.
- Stretch: Achilles Tendon & Calves (Wall, Both Legs Straight) — similar calf stretch.
- Hamstrings — primary stretch target.
Sources
Keep this lesson, or ask how it applies to you.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.