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Other Names

Downward-Facing Dog Posture, headstand pose, downward facing tree, Adho Mukh Sav Asan, Savasana, Shavasana


This asana is one of the most widely recognized yoga poses, Downward-Facing Dog is an all-over, rejuvenating stretch. Downward-facing dog is an ancient posture depicted in Egyptian Art that is thousands of years old. It teaches us that how everything is connected; how our heels are linked to our shoulders, how fingers influence heart, how our elbow placement effects the spine.

How to reach the stretch

  • Come to your hands and knees with the wrists underneath the shoulders and the knees underneath the hips.
  • Curl the toes under and push back raising the hips and straightening the legs.
  • Spread the fingers and ground down from the forearms into the fingertips.
  • Outwardly rotate the upper arms broadening the collarbones.

How to release the stretch

    Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Advasana.


  • Calms the brain and helps relieve stress and mild depression.
  • Energizes the body.
  • Stretches the shoulders, hamstrings, calves, arches, and hands.
  • Strengthens the arms and legs.
  • Helps relieve the symptoms of menopause.
  • Relieves menstrual discomfort when done with head supported.


  • Not for the persons who have carpal tunnel syndrome or diarrhea.
  • Pregnancy: Do not do this pose late-term.
  • High blood pressure or headache: Support your head on a bolster or block, ears level between the arms.

Next: Shavasana

Overview Yoga Asana
Yoga Pranayama
Yoga Kriyas
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