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Downward Facing Dog

Adho Mukha Svanasana


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.


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

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