Downward Facing Dog Adho Mukha Svanasana Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Body weight
- Body Part
- Yoga
- Primary Muscle
- Shoulders
- Secondary Muscles
- Back, Hips, Thighs
- Intensity
- medium
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 3.5
- Alternate Names
- Adho Mukha Svanasana
Visualised Target Muscle Groups
Front
Back
How to: Downward Facing Dog Adho Mukha Svanasana
- Start on your hands and knees in a tabletop position.
- Tuck your toes under and lift your knees off the floor, straightening your legs.
- Lift your hips up and back, creating an inverted V shape.
- Press your hands firmly into the floor and lengthen your spine.
- Hold the position for several breaths, then release.
Common Mistakes
- Not fully extending the hips back.
- Letting the head drop too far down.
- Tensing the shoulders instead of relaxing them.
Modifications
- Bend your knees to relieve pressure on your lower back.
- Use a wall for support if balance is an issue.
Tips
- Keep your spine neutral and avoid bending your knees too much.
- Push through your hands to lengthen your spine.
- Engage your core for better stability.
Downward Facing Dog Adho Mukha Svanasana Alternatives
Tags
yoga
stretching
flexibility
shoulders
back
hips
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