Asana of the Month

Downward-Facing Dog (Adho Mukha Svanasana)

Hatha Yoga Downward-Facing Dog Pose

Downward-Facing Dog (Adho Mukha Svanasana), strengthens arms, ankles and knees, and stretches the legs and spine.

English Name: Downward-Facing Dog

Sanskrit Name: Adho Mukha Svanasana

Difficulty Level: 3

Start Position: Plank


Step 1.

Press your hips upward and back.

Step 2.

Relax your chest towards your feet with yours ears alongside your upper arms.

Step 3.

Extend your heels towards the floor stretching the backs of your legs.

Physical Benefits:

  • Improved digestion
  • Relives insomnia
  • Relieves low back pain
  • Strengthens arms, legs, and torso
  • Stretches, palms, chest, back, calves, hamstring, and feet
  • Strengthens muscles
  • Increases energy

Mental Benefits

  • Improves focus and awareness
  • Increases willpower
  • Stimulates the mind
  • Relieves stress and mild depression


  • Carpal tunnel syndrome
  • High blood pressure
  • Headache