How to do Downward Facing Dog

by Toluwani Oyesola January 31, 2022

It is one of the most widely recognized yoga poses that is also known as Adho Mukha Svanasana in Sanskrit. It helps to strengthen the core while simultaneously giving a full-body stretch.

Muscles worked by downward facing dog

Core (Rectus Abdominis, Transverse Abdominis, External Obliques, Internal Obliques, Latissimus dorsi).

Calves (Gastrocnemius, Soleus).

Hamstrings ( Bicep Femoris, Semi-membranosus, Semi-tendonosus).

Wrist Extensors (Extensor Carpi radialis brevis, Extensor Carpi radialis longus, Extensor carpi ulnaris, Extensor digiti minimi and so on).

How to do Downward Facing Dog

Below are the steps on how to do a downward facing dog

Step 1: Start in straight-arm plank position with your hands about 3 inches ahead of your shoulders.

Step 2: Send your hips and upper body back to form a triangle.

Step 3: Hold for a few minutes then release.

Form Check

Your arms should be shoulder-width apart.

Your legs should be hip-width apart.

Your back should be straight.

Ideally, your heel should be on the floor, but it is okay if you can't get it to be on the floor the first time. Overtime as you get more comfortable with the pose, you will get better.

Benefits of Downward Facing Dog

It tones the muscles in the arms and legs.

It strengthens and opens up the shoulder.

It lengthens and strengthens the hamstrings and calves.

It can help to prepare the body for heating inversion.

It helps to strengthen and lengthen the core.

Common Injuries

Ankle Strain: If too much effort is put into trying to get your heels to touch the floor, it can result in ankle strain

This pose is not suitable for pregnant women, those with existing wrist or shoulder injury.

This pose, is a low impact restorative pose that can be done either on your rest day or as a part of your workout routine to get a full-body stretch and strengthen your muscles.