Downward Dog Yoga: Top 6 Amazing Facts To Know

Downward dog yoga

Downward Dog yoga is also known as Adho Mukha Svanasana is a yoga poster pose. It is very crucial in contemporary practice; that is why it is the best-known asana.

Probably it is the first yoga pose every beginner would learn during a yoga practice. It is done numerous times in yoga classes and mostly in Vinyasa Yoga. It is a known transitional pose of all time and also maybe a resting position. Sun Salutation Sequence consists of this downward dog yoga pose.

Benefits of Downward Dog Yoga

Downward dog yoga

1. Steps to Practice Downward Dog Yoga

Steps to practice Downward dog yoga

Anyone can do this asana or yoga on a yoga mat just by lying. The steps are:

  1. Keep your hands and knees along the wrists underside the shoulders, and the knees should be underside the hips.
  2. Twist the toes below and push backward past your hands to raise your hips and straighten your legs.
  3. Expand your fingers and rub from your forearms into your fingertips.
  4. Then, on the outer side, twist your upper arms to widen the collarbones.
  5. Then hang your head and proceed your shoulder blades away from your ears in the direction of your hips.
  6. Your quadriceps should be strong to take a load of your body off your arms.
  7. Twist your thighs in and keep the tail higher and sink the heels towards the floor.
  8. Now check the distance between the hands and feet by impending ahead to a position of the plank. The distance between both the feet and hands should be the same in both poses.
  9. Don’t step your feet ahead of your hands in a down dog to get the heels to the floor.
  10. Blow out and curve the knees to free and back to your knees and hands.

You can also bring your head up to the ground, but it is an advanced method of doing so, which also tends to enhance hypertension at the shoulder side and may lead to instability of the shoulder. So, before attempting to bring your head to the ground, there is a lot more to work on the texture and yoga pose. So, until you become perfect at its usual posture, it is preferable not to try the advanced method.

Adho Mukha Svanasana

2. Benefits of Downward Dog yoga

There are many health benefits of practicing downward dog yoga. Here are some:

1. Strengthens your bones

Adho Mukha Svanasana or Downward dog yoga is a weight-carrying exercise and thus will strengthen your bones naturally. Practicing this downward dog pose will not only make your upper body strong but also. The downward dog yoga pose will also work on your shoulders smoothly.

2. Strengthens your arms

Downward Dog yoga improves the strength of your body, mainly your arms. If you want your arms to be more muscular and toned, make sure to suppress your arms against the yoga mat and engage your muscles of the components, do it regularly, and you can find your own changes.

3. Stretches your back

The Adho Mukha Svanasana or downward dog yoga also helps strengthen your back and relieve your back pain. As you stretch, the spine will also improve your oxygen supply in the different parts of the body. If practiced every day, the Adho Mukha Svanasana or downward dog yoga will help you stay happy and strong.

4. Works on the back of your legs

Not only the spine but also your hamstring and calves will see the stretch of the yoga. Downwards dog yoga will help you open back your legs and stretch them as you need to work on the muscles at the backside of your leg because you need to walk or stand for the whole day.

5. Improves body posture

The bad body postures of anyone nowadays are really a big deal in modern society. You can improve your body posture just by practicing this yoga pose. This will lengthen your spine and also open up your shoulders. It will also ease the neck and back pains.

6. Improves the flow of blood to the brain

When your heart is above your head, that means you are in an inverted V position that improved the flow of blood to your head. This yoga’s daily practice will relieve you from tension and enhance you to be more focused and fuller of energy. This will also charge you up.

7. Tones your core

Downward dog yoga works on various parts of your body and also enhances your core. Adho Mukha Svanasana Also tones up the lower abdominal region of your body. This asana can also be practiced to strengthen the core and lower the fat from the abdomen.

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3. Things to remember

If you are having carpal tunnel syndrome or a wrist injury, or you are in the last term of pregnancy, then this pose is not recommended for you to do. If you are not allowed to let your head get below the level of your heart, such as the detached retina, high blood pressure, or recent dental bone grafts, you too should not do this Downward dog yoga. Also, if you had any eye surgery, then you should ignore this pose.

4. Preparatory Poses of Downward Dog Yoga

There are some preparatory poses of downward dog yoga. They are:

1. Bharmanasana or the all four

2. Eagle Pose

3. Cat & Cow yoga

4. Cow Face yoga

5. Seated forward fold

6. Plank pose


5. Follow up poses

There are some follow-up poses that you can prefer after downward dog yoga. They are:

1. Bridge Pose

2. Child’s pose

3. Supine hero’s pose


6. Modification of Downward Dog Yoga

You can modify your texture by doing the downwards dog yoga by placing your hands on the wall. For doing this, you need first to stand away from the wall, and the distance between you and the wall must be the length of your leg. To measure the length of your leg, you can sit on the ground and bring your feet to the wall.

Then, stand up and face towards the wall and place your hands on the wall to raise your hips. Push the hands against the wall and bring them back parallel to the ground. Sometimes you may also need to adjust how far is your feet from the wall to get parallel to the floor.

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If you go to yoga classes, you may hear your yoga teacher say that downward dog yoga is like a resting pose. When you are new to learn this yoga, you may feel like it’s just a resting asana because in this downward dog yoga whole body’s workout is done quite nicely.

It uses your shoulders, hands, core, legs, arms, feet, and mental focus in your work. Although once you are done with the pose, and you become great at it, then it may start to become like reset during a vigorous vinyasa practice or if after doing some split leg lunge poses such as Triangle pose, Warrior 2, Side angle.


Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.


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