Downward Facing Dog

Adho Mukha Svanasana

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Benefits

Calms the mind, relieves stress and mild depression, energizes the body, strengthens arms and legs, stretches upper and lower body, relieves headaches and fatigue.

Step 1

Begin on your hands and knees, in Table Pose.

Step 2

Curl your toes under, straighten your knees, and lift your hips.

Step 3

Keep your head between your arms.

Step 4

To release, bring your knees to your mat.

Step 5

Relax in Child’s Pose.

Step 6

For a fun variation or to increase difficulty, continue to Three-Legged Dog Pose.

Tip

To encourage breathing, have fun and bark in this pose! Pretend to be big dogs, little dogs, etc.