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How to do Downward Facing Dog Pose
How to do Adho Mukha Svanasana yoga
Benefits of Downward Facing Dog yoga

Downward-Facing Dog Pose
One of yoga's most widely recognized poses, Adho Mukha Svanasana strengthens the core and improves circulation, while providing a delicious, full-body stretch.

Benefits: Perhaps the most widely recognized yoga posture, Downward-Facing Dog Pose (Adho Mukha Svanasana) is equal parts strengthening and stretching. It strengthens your wrists, arms, and shoulders; it stretches your wrists, hamstrings, and entire back body.

Because the posture lengthens your spine, it counteracts the effects of prolonged sitting and improves posture. Although it’s a common pose, it’s not an easy one. It can take time, practice, and continual readjustments, and not just in your body.

How to do Downward-Facing Dog Pose
Come onto your hands and knees. Bring your hands slightly in front of your shoulders, pread your fingers wide, press down through your knuckles, and tuck your toes.
Exhale as you lift your knees and reach your hips up and back. Keep your knees slightly bent as you press the backs of your thighs toward the wall behind you and reach your heels toward the mat.
Press the base of your index fingers into the mat. Relax your neck and keep your head between your upper arms.
Breathe here. As you exhale, bend your knees and lower yourself into Child’s Pose
Beginner’s Tips
Keep your knees bent if you experience strain or tightness in your hamstrings and low back.
Let your heels feel heavy as you let them sink toward the mat. It’s perfectly okay and quite common for them to remain lifted off the mat.
Reach your sit bones toward the wall behind you where it meets the ceiling.
If you have tight shoulders, place your hands slightly wider than your shoulders and turn your fingers slightly outward.